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WOD Blog
 | Mon, Sep 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 (28 days ago) |
Monday Sept 10 2018 Quick Sand(Time) Monday, September 10, 2018 Oly: TEMPO OVERHEAD SQUAT Our purpose is primarily positioning. 5:00 EMOM 1 Tempo Overhead Squat 1 Overhead Squat On the first repetition, our tempo: 5 full seconds to move from our standing position to the bottom of our squat. 2 full second pause in the bottom. 5 full seconds to stand. Start at approx. 50% of 1RM OHS SNATCH 3 sets of the complex with short rest between sets 3-Position Power Snatch (High hang PS, Hang PS, PS floor) 3-Position Squat Snatch (High hang SS, Hang SS, SS floor) 1 set = 6 Reps. Start at 45% of 1RM snatch Strength: BACK SQUAT 13:00 on the clock 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% WOD: 'QUICK SAND' 8:00 EMOM (4 Rounds): Even Minutes – 20-18-16-14 DB Snatches Odd Minutes – Max Burpee Box Jump Overs Rx Dumbbell – 50/35 Rx Box – 24″/20″ Accessory Work: TEMPO SNATCH DEADLIFT |
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