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WOD Blog
 | Tue, Dec 13 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 (29 days ago) |
Tuesday December 13, 2016(Time) Oly 5X1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) Start light and work up *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 Snatch. The bar should not be dropped at any point during the complex. ________________________________________ Strength/Accessories 1)3X5 Strict Supinated Tempo Pullups (3 counts up/3 count pause chin over/3 counts down) - if you can complete all 5 reps UB (with perfect tempo) add weight for subsequent sets 2)Bar Muscle up progressions – work on the pull up bar practicing hips to bar like we did on the low bar last week. ________________________________________ WOD With a running clock... For time: 30 Thrusters 45/35# (empty bar) Row 400 Meters Rest 1:00 20 Power Cleans 115/75 Rest 1:00 Row 400 Meters 30 Thrusters 45/35 ______________________________ |
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