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WOD Blog
 | Fri, Sep 14 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 Sept 14 2018(Time) Friday September 14, 2018 OLY: Squat Clean 4:00 EMOM Clean Primer Complex: 1 Tempo Clean Deadlift 3 Tall Cleans Tempo Clean Deadlift 3 seconds from floor to knee level. 1 second pause at the knee. 3 seconds from knee to standing. Tall Clean This movement starts at a standing position. It is followed simply by a shrug and drop beneath the bar. Loads are light (between 25-35%), as we focus on both our positioning and speed on the barbell. 4:00 EMOM 3-Position Squat Clean (high hang, knee-level, floor) 50% of 1RM clean 4:00 EMOM 2-Position Squat Clean (knee-level, floor) 60% of 1RM clean Then 3 singles starting at 70% ending with 80% STRENGTH: FRONT SQUAT 1 x 4 @ 70% 1 x 3 @ 75% 1 x 2 @ 80% 'GO FISH' For Time: 400 m run Directly into… 3 Rounds: 21 Deadlifts 15 Barbell-Facing Burpees 9 Push Jerks Rx Barbell – 135/95 |
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