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WOD Blog
 | Mon, Dec 2 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 (37 days ago) |
Monday Dec 2 2019 Flintstones(Time) Monday, December 2, 2019 We’re trying to get a headcount for the CFM Potluck Christmas Party on Thurs Dec 20 @ 6:00pm. Please sign up on the whiteboard at the box the number of adults and kids that will be attending. Details on potluck soon. The Gift Exchange this year is a “CrossFit Sock Exchange”. Just bring any type of socks that can be worn during a WOD or whatever you'd like. Be as creative as you want! Wrapped please and not used 😊 Warmup 2 Sets 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% 3 Minutes Rest Set 4: 6 Reps @ 76% Set 5: 4 Reps @ 82% Set 6: 2 Reps @ 88% 3 Minutes Rest Set 7: 6 Reps @ 82% Set 8: 4 Reps @ 88% Set 9: 2 Reps @ 94% Based off 5 rep max squat clean. See overview video https://www.youtube.com/watch?v=a_LtJRyJmqk&feature=youtu.be Snatch Work 3 Sets: 2 Muscle Snatches 1 Pausing Overhead Squats 1 Snatch Balance 35% 40% 45% This 4 rep complex is designed to be completed unbroken on each of the 5 sets WOD 'Flinstones' 3 Rounds: 42 Wallballs (20/14) 12/9 bike or 15/12 row or 200m run 9 CTB Pull-Ups 9-6-3 Overhead Squats Barbell: 9 @ 115/85 55+95/65 6 @ 135/95 55+115/85 3 Reps @ 165/115 55+135/95 *Bar is taken from the ground. |
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