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WOD Blog
 | Mon, Feb 11 2019 |  |
 | 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 Feb 11 2019 Shutdown(Time) Monday, February 11, 2019 Snatch Balance: (rack) 3:00 EMOM 3 @ 60% of 1RM Squat Snatch 2 @ 70% 1 @ 80% Pausing Hang Snatch: 4:00 EMOM 4 x 2 High Hang Pausing Squat Snatch There are (2) pauses in this movement: High Hang (pockets) Bottom of our overhead squat Start at 50% Build to 65% Snatch: 6:00 EMOM 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 80% 1 @ 85% 1 @ 90% WOD: “Shutdown” 'On the 4:00' x 4 Rounds: 12 alternating Dumbbell Power Snatches (RX 53/35) 55+RX 35/20 10 Burpees Over Dumbbell 6 down and back shuttle sprints (green line to green line) Record time for each round |
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