WOD Blog

Wed, May 7 2014

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
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
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (79 days ago)

snatch/bent over row/push press/step ups/pistols/


(Time)
Olympic Lifting Work:
Take a few minutes to work up to approximately 75% of 1 rep max snatch (should feel medium heavy)
1x3 @ 75% 1rm (approximately)
1x3 @ 65% 1rm (approximately)

Strength:
Bent Over Rows:
Work to a 5rm – Then 1×5@95% (of 5rm), 1×5@90% (of 5rm)
Push Press:
Work to a 5rm – Then 1×5@95% (of 5rm), 1×5@90% (of 5rm)

WOD
RX
5 rounds for time of:
20 Weighted Barbell Step Ups (alternating: 10 each leg) 95/65#
10 Power Snatch 95/65#
5 Bar Facing Burpees

RX +
5 rounds for time of:
20 Pistols (alternating: 10 each leg)
10 Power Snatch 115/75#
5 Burpee Box Jumps 30/24″



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