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WOD Blog
 | Mon, Mar 4 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 (26 days ago) |
Monday March 4, 2019(Time) Monday, March 4, 2019 19.2 redo at 4:15 pm today! Open athletes: scores must be submitted by 6:00 pm tonight! Coach Led Warmup Snatch Primer 3 Muscle Snatches 3 Behind the Neck Push Jerks (Snatch Grip) 3 Pausing Overhead Squats 35% of 1 RM Snatch Snatch With a 12:00 Time Cap: 30 Wall Ball Sit-Ups 30/24 Calorie Row 23/18 bike 400 m run 5/3 Bar Muscle-Ups In Time Remaining: Build to a Heavy Snatch* climb 5-10# each round Score is the heaviest snatch (power or squat) lifted inside the 12:00 window. Back Squat 5 Repetitions @ 70% 3 Repetitions @ 80% 5 Repetitions @ 70% 3 Repetitions @ 85% WOD: 'Adele' 21-18-15: Dumbbell Power Snatches 53/35 Pull-Ups Push Jerks 95/65 |
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