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WOD Blog
 | Wed, Jun 26 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 (80 days ago) |
Wednesday June 26 2019 Nancy(Time) Wednesday June 26 2019 Pausing Overhead Squat 7 x 1 In each, there are (4) pauses, each for a single second. Pause #1 - 1/4 of the way down (quarter squat) Pause #2 - Halfway down (parallel) Pause #3 - Absolute bottom of squat Pause #4 - Halfway up (parallel) Set #1 - 40% of 1RM OHS Set #2 - 45% Set #3 - 50% Set #4 - 55% Sets #5+6+7 - 60% All repetitions are taken from the rack. Pausing 3-Position Power Snatch On the 2:00 x 5 Sets: 1 High Hang Squat Snatch (pockets) 1 Hang Squat Snatch (knee-level) 1 Low-Hang Squat Snatch (shin, but not floor) On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex. Set #1 - 60% of 1RM Squat Snatch Set #2 - 65% Sets #3+4+5 - 70% WOD: Nancy 5 Rounds: 400m Run 15 Overhead Squats RX 95/65 (55+ 75/55) |
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