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WOD Blog
 | Tue, Dec 6 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 (30 days ago) |
Tuesday December 6, 2016(Time) Oly: 5X1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch ( work to a heavy complex for the day) *This is one continuous complex. Begin with a paused Snatch from the floor, then bring the bar back to the hip before lowering in to the paused hang sntach Strength/Accessories 3 x 5 Strict Supinated Tempo Pullups (3 counts up/3 count pause chin over/3 counts down) WOD With a running clock... 1) 3 rounds for time of: 15/12 Row for Calories 10 Box Jump Overs 24/20' Rest 1:00 between 1&2. 2) 15 HSPU Rest 1:00 between 2&3 3) 3 rounds for time of: 15/12 Row for Calories 10 Box Jump Overs 24/20' ________________________________________ |
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