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WOD Blog
 | Fri, Apr 17 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 (28 days ago) |
| Friday April 17 2020 Count Chalkula | Friday April 17 2020 Pushups |
Friday April 17 2020 Count Chalkula(Rounds) Friday April 17, 2020 WOD Introduction and Bring Sally Up demo is up on YouTube and the webpage https://youtu.be/PV99pPeD3A8 Box Squats Box Squats (or jumps from seated position) On the Minute x 10: 2 Box Squats All sets at 55% of 1RM Back Squat Box height just below parallel • Weight is not the focus point… speed is • After sitting back to a vertical shin position, explode off the box • Accelerate out of the bottom as aggressively as we can Power Clean Technique On the 1:30 x 5 Sets: 1 Hang Power Clean (just above knee) 1 Hang Power Clean (just below knee) + 1 Split Jerk If possible, 60% 65% 70% 75% 80% WOD 'Count Chalkula' 20:00 AMRAP 30 Kettlebell Swings (sugg weights 50/35, or DB or odd object) 25 Box Jumps 20 Toes to Bar (or weighted situps or VUps) 15 Push Presses (sugg weights 135/95) Scoring: Rounds + Reps
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