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WOD Blog
 | Fri, Aug 10 2018 |  |
 | 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 (26 days ago) |
Friday August 10 2018 Nut Cracker(Time) Friday August 10, 2018 Strength: Tempo Front Squat 3 x 2 5 second negative (down slow for 5 second count) 2 second pause at bottom (start at 50% and work up) Oly: 5:00 AMRAP 1 Power Clean 1 Front Squat 1 Push Jerk Starting at 50% 1RM Power Clean (work up) WOD: 'NUT CRACKER' 15:00 on clock #1) 3:00 AMRAP: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 115/80 Rx+ – 135/95 Rest 3:00 #2) 3:00 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 135/95 RX+ – 155/105 Rest 3:00 #3) 3:00 AMRAP: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 155/105 Rx+ – 185/125 |
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