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WOD Blog
 | Fri, Oct 5 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 (29 days ago) |
Friday October 5 2018(Time) Friday October 5, 2018 OLY: Squat Clean 4:00 EMOM Clean Primer Complex: 1 Tempo Clean Deadlift 3 Tall Cleans (Video) Loads are light (between 25-35%). Focus on both positioning and speed on the barbell. 4:00 EMOM 3-Position Squat Clean (pockets, knee-level, floor) Stay light Then 3 single squat cleans – start at 75% end at 90% of 1RM squat clean Strength: Front Squat 6 @ 75% 4 @ 80% 2 @ 85% WOD Overtime 200 m run 21 Front Squats 95/65 200 m run 21 Push Press 95/65 200 m run 15 Front Squats 200 m run 15 Push Press 200 m run 9 Front Squats 200 m run 9 Push press |
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