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WOD Blog
 | Mon, Oct 15 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 (30 days ago) |
Monday October 15 2018(Time) Monday, October 15, 2018 Oly: SNATCH EMOM 12:00 on clock 0:00 – 3:00 EMOM 5 snatch balance (speed beneath bar) 50% of 1RM Squat Snatch 3:00 – 6:00 EMOM Snatch Complex 1 Snatch High Pull (from floor – add speed at knee) 1 Hang Squat Snatch 1 Squat Snatch 60%, 70%, 70% 6:00 – 12:00 1 Squat Snatch Start at 70% work up to 80% Then 2 more squat snatches off the clock Work up to 85% Strength: BACK SQUAT 3 rounds 3 @80% 2 @80% +5# 1 @ 85% WOD: 5 rounds 200 m run 5 Toes 2 Bar (RX + Strict T2B) 5 HSPU (RX+ Strict HSPU) |
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