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WOD Blog
 | Wed, Jul 3 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 (81 days ago) |
Wednesday July 3 2019 Leg Work(Time) Wednesday July 3 2019 No 6:30 pm tonight Thursday 7/4/19 - 9:00 am Team 1776 WOD Friday 7/5/19 - closed Saturday 7/6/19 - 9:00 am Snatch Primer 3 Sets, resting ~30-45s between: 3 Muscle Snatches 2 Snatch Grip Push Jerks 1 Pausing Overhead Squat (3s) Start at 35% of 1RM Snatch and work up Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch 55% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor) WOD: 'Leg Work' On the 4:00 x 5 Rounds: 9 Box Jump Overs (24'/20') 12 Front Squats RX 95/65 55+ 75/55 9/6 Calorie Assault Bike or 9 cal row or 200m run Score is the *slowest* round of the five. Body Armor 5 Sets: 6 Dumbbell Thrusters 3 Sets: 9 Dumbbell Bent Over Rows (each arm) 1 Set: 50 Weighted Sit-Ups Rest 1:00 between all sets |
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