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WOD Blog
 | Mon, Aug 13 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) |
Monday August 13 2018 Randy(Time) Monday, August 13, 2018 Great job on the pushup/accessory workout challenge last week! We've got 5 accessory workouts this week CFM ... get after it! Strength: BACK SQUAT 12:00 running clock 3 rounds 5 reps @ 75% 3 reps @ 80% 1 reps @ 85% FRONT RACK REVERSE LUNGE 1 x 12 @ 50% of front squat max Oly: SNATCH TECHNIQUE 9:00 on clock Work up to moderate weight in all 3 sets 0:00 – 3:00: 3 pausing snatch deadlift 3:00 – 6:00: 3 snatch high pull 6:00 – 9:00: 3 power snatch WOD: “Randy” 75 power snatches RX 75/55 RX 55+ 65/45 Cashout: Pushup/Accessory Work Challenge |
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