WOD Blog

Mon, Oct 23 2017

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)

row, DB snatch, wall ball, core


(Time)
Monday, 10/23/2017

Lurong scores are to be submitted online tonight by 5:00 pm!

Oly:
5 x 1 hang snatch (just above knee) + 1 low hang snatch (3” off ground)
Work up to a heavy but not a max effort for the complex

Strength:
Back Squat
1 x 5 60% + 5 – 10#
1 x 5 70% + 5 – 10#
1 x 5 80% + 5 – 10#

WOD:
4 rounds (18:00 on clock)
1:00 row for calories
:30 sec rest
1:00 dumbbell snatches (alternate arms) 50/35
:30 rest
1:00 wall balls 20/14
:30 rest
Post total reps per round

Cashout:
4:00 Tabata Core
Ab mat situps
Plank



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