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WOD Blog
 | Wed, May 22 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 (22 days ago) |
Wednesday May 22 2019 Dirt Nap(Time) Wednesday May 22 2019 Front Pause Squat 5 Sets of 2 Pausing Front Squats 3s pause in the bottom of each rep. Bar on shoulders not “in the hands”. Midline “on” including spine. Heels solid on ground/ feet and knees not caving in. Set #1 - 65% of 1RM Front Squat Set #2 - 70% Sets #3+4+5 - Build to a heavy double. All reps are taken from the rack. Hang Squat Clean On the Minute x 5: 2 Hang Squat Cleans @ 60% 2 Hang Squat Cleans @ 65% 2 Hang Squat Cleans @ 70% 1 Hang Squat Clean @ 75% 1 Hang Squat Clean @ 80% Then 2 single hang squat cleans, building in load. WOD 'Dirt Nap' 3 Rounds: 15 Hang Squat Cleans RX 115/85 (55+ 95/65) 15 Lateral Barbell Burpees Optional Body Armor 3 Giant Sets: 7 Bench Presses (70%) 14 Glute Bridges 21 Hip Extensions GHD or 21 Good Mornings Rest 2:00 between sets. |
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