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WOD Blog
 | Fri, Mar 27 2020 |  |
 | Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (29 days ago) |
| Friday March 27 2020 T-Mobile | HOME WOD Friday March 27 2020 Deck of Cards |
Friday March 27 2020 T-Mobile(Rounds) Friday March 27, 2020 Body Armor/Warmup 3 Sets: 10 Supinated Grip Ring Rows 20 DB Suitcase Elevated Split Squats (10/leg) :30s Banded Glute Bridge Hold MOVEMENTS SUPINATED GRIP RING ROWS : • Ring row with palms facing ceiling throughout • Supinating here puts us into a strong externally rotated position at shoulders • Focus on lats squeezed down and back DUMBBELL SUITCASE ELEVATED SPLIT SQUATS https://www.youtube.com/watch?v=4TzC7zYIbGA&feature=youtu.be • Adds a deficit to the traditional split squat • Dumbbells held at the hang position • Move in slowly to assess range of motion with light loads first (free to build) BANDED GLUTE BRIDGE HOLD : • Top of range of motion • Squeeze glutes as hard as we can Front Squat On the 2:00 x 7 Sets Set #1 (On the 0:00) - 3 Reps @ 75% Set #2 (On the 2:00) - 1 Rep @ 80% Set #3 (On the 4:00) - 3 Reps @ 75% Set #4 (On the 6:00) - 1 Rep @ 84% Set #5 (On the 8:00) - 3 Reps @ 75% Set #6 (On the 10:00) - 1 Rep @ 88% Set #7 (On the 12:00) - 12 Reps @ 60% *Percentages based on 1RM Front Squat WOD 'T-Mobile' AMRAP 15: 5 Bar Muscle Up 55+( 5 Toes to Bar) 10 Overhead Squats 95/65 55+ (65/45) 15 Deadlifts 95/65 55+(65/45) Scoring: Rounds + Reps |
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