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WOD Blog
 | Mon, Aug 5 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 (84 days ago) |
Monday August 5 2019 Rocket Power(Time) Monday, August 5, 2019 Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats 60 – 70% of of Rep Max Back Squat. Use same weight for all sets. Snatch Technique On the Minute x 5: 3-Position Muscle Snatch (pockets, knees, floor) 3 Overhead Squats ** unbroken sets of 6. ** start 35% or lighter. Build to 45% Rest 1 Minute On the Minute x 7: Power Snatch Overhead Squat Squat Snatch ** start 55% or lighter. Build to 65% MOVEMENT FOCUS Muscle Snatches • Aggressive extension of the hips, knees, and ankles • Bar on the body with elbows as high as possible • Hard punch up into the weight after elbows reach max height • No re-bend of the knees following extension WOD 'Rocket Power' For Time: 21 Bar-Facing Burpees 21 Power Snatches 15 Bar-Facing Burpees 15 Overhead Squat 9 Bar-Facing Burpees 9 Squat Snatches RX 95/65 RX + 115/85 STRATEGY • Cycle quick singles or very manageable sets on the snatches • 21's: 8-7-6, 6-5-5-5, 3's, or singles • 9's: 5-4, 4-3-2, 3's, or singles • Those are likely the most consistent options that limits time spent not moving • Shoot for 1-2 sets on the overhead squats (15 or 8-7) • Push the pace on the burpees knowing you'll be completing singles or very small sets on the barbell |
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