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WOD Blog
 | Mon, Dec 3 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 (90 days ago) |
Monday Dec 3 2018 Freedom Sauce(Calories) Monday, December 3, 2018 Oly: Snatch Complex 6:00 E2MO2M (3 rounds) 1 snatch high pull 1 high hang squat snatch (pockets) 1 hang squat snatch (knees) 1 low hang squat snatch (2” from floor) 60% 70% 80% Strength: Back Squat 6@ 74% 4 @ 79% 3 @ 82% 2 @ 85% WOD: “Freedom Sauce” 3 parts, 3 min work, 3 min rest (do in heats if necessary) Part #1) 0:00 – 3:00 18 Overhead Squats 65/45 RX+ 95/65 18 Lateral Bar Over Burpees Max Calorie Row Rest 3:00 – 6:00 Part #2) 6:00 – 9:00 15 Overhead Squats 75/55 RX+ 115/80 15 Lateral Bar Over Burpees Max Calorie Row Rest 9:00 – 12:00 Part #3) 12:00 – 15:00 12 Overhead Squats 95/65 RX+ 135/95 12 Lateral Bar Over Burpees Max Calorie Row Score is total calories rowed for all 3 rounds |
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