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WOD Blog
 | Mon, Aug 12 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 12 2019 Hit and Run(Time) Monday, August 12, 2019 Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats 65% of 1 Rep Max Back Squat or 5-10# heavier than last week Power Snatch Technique On the 1:30 x 5 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch Start at 60% and work up MOVEMENT FOCUS The 3 second pause in the catch position allows you to really feel out a solid receiving position During the pauses, check-in that you have: Heels on the ground Feet at Shoulder Width Hips back Elbows locked out WOD: 'Hit and Run' 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (alternate arms each rep) 21 Single Dumbbell Squats (rack db on shoulder, behind head or goblet squat) RX 70/50 55+ 50/35 MOVEMENT FOCUS Keep dumbbell close to body on both movements Especially with a heavier dumbbell, this becomes even more important For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull For the squats, keep the weight as close to the middle of the body as possible https://www.youtube.com/watch?v=9520DJiFmvE |
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