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WOD Blog
 | Mon, Jul 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 (87 days ago) |
Monday July 22 2019 Hot Sauce(Time) Monday, July 22, 2019 Stamina Squats Alternating 'On the Minute' x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats 71% of 1 RM Back Squat (3% increase from last week) Snatch Technique 'On the 2:00' x 3 Sets: 1 Hang Snatch High Pull 1 Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Set #1 - 60% Set #2 - 65% Sets #3 - 70% WOD: 'Hot Sauce' 21:00 on clock Part #1 AMRAP 3:00 21/15 Calorie Row or 16/12 bike or 400m run 21 Lateral Burpees over bar Max Overhead Squats RX 65/45 RX+75/55 55+ 45/35 Rest 3:00 Part #2 AMRAP 3:00 18/13 Calorie Row or 14/10 bike or 300m run 18 Lateral Burpees over bar Max Overhead Squats RX 75/55 RX+ 95/65 55+ 65/45 Rest 3:00 Part #3 AMRAP 3:00 15/11 Calorie Row or 12/9 bike or 200m run 15 Lateral Burpees over bar Max Overhead Squats RX 95/65 RX+ 115/85 55+ 75/55 Rest 3:00 Part #4 AMRAP 3:00 12/9 Calorie Row or 12/9 bike or 100m run 12 Lateral Burpees over bar Max Overhead Squats RX 115/85 RX+ 135/95 55+ 95/65 Score for each round is # of Overhead Squats |
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