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WOD Blog
 | Fri, Sep 7 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 (28 days ago) |
Friday September 7 2018(Time) Friday September 7 2018 OLY: Squat Clean 3:00 EMOM Clean Primer Complex: Clean Pull (arms stay long) High Hang Squat Clean (high thigh) Hang Squat Clean (knee level) Squat Clean (from the floor) Start at 40% 1 RM and work up 4:00 EMOM Squat Clean 2 @ 55% 1RM squat clean 2 @ 60% 1 @ 65% 1 @ 70% Then build to a heavy single squat clean FRONT SQUAT 4 @ 70% of 1-Rep 3 @ 75% of 1-Rep 2 @ 80% of 1-Rep WOD: 'DAILY DOZEN' 12:00 AMRAP 12 Bar-Facing Burpees 8 Power Snatches (95/65) 2 Bar Muscle-Ups (scale: 4 jumping bar mu/6 C2B/8 pullups) |
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