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WOD Blog
 | Fri, Sep 20 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 (82 days ago) |
Friday September 20 2019 Air Conditioning(Time) Friday September 20 2019 Snatch Technique On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Sets: 50-55-60-60-60% 1RM Snatch Gymnastic Skill + Snatch On the 1:30 x 7 Sets: 6 Toes to Bar 1 Hang Power Snatch 1 Power Snatch 1 Overhead Squat *Sets: 65-70-72-74-76-78-80% 1RM Snatch* Handstand Push-up Stamina 4 Supersets: 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:00 Between Sets Score is total HSPU. For the weighted AbMat Sit-ups: Anchor your feet with dumbbells. Hold a dumbbell high up on your chest. Don't let it slide down, as that makes the movement significantly easier SUBSTITUTIONS Strict Handstand Push-ups Double Dumbbell Strict Press Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed) 'Air Conditioning' On the 5:00 x 4 Rounds: 15 Double DB or KB Deadlifts (50s/35s) 15 Wallballs (20/14) 15/12 Calorie Row or 200m run STRATEGY • Whenever there is rest built in, we're looking to push the pace |
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