WOD Blog

Wed, Oct 19 2016

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 (33 days ago)

Snatches/Front Squat/EMOM 3 minutes


(Time)
Weightlifting
7:00 to accumulate as much poundage as possible of:
10 T&G Power Snatches @ approx. 75% of 5RM

Strength/Accessories
1a) Front Squats: 4X5@65% - rest 2:00
1b) 4XME UB Strict HSPU + ME UB Kipping HSPU (if you can do more than 20 Strict add a 4' deficit
Scale as needed  rest 2:00

WOD
Every 3 minutes for as long as possible complete:
From 0:00-3:00
  2 rounds of:
  10 overhead squats 95/65lb.    
  10  pull-ups      
From 3:00-6:00
  2 rounds of:
  12 overhead squats 95/65lb.    
  12  pull-ups      
From 6:00-9:00
  2 rounds of:
  14 overhead squats 95/65lb.
   14  pull-ups  
Etc., following same pattern until you fail to complete both rounds. The workout is complete when you finish the round of 18 - do not go past the round of 18.



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