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WOD Blog
 | Wed, Jan 29 2020 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (33 days ago) |
Wednesday Jan 29 2020 Paw Patrol(Time) Wednesday Jan 29 2020 Snatch Balance Complex (On the 0:00...) On the 1:30 x 4 Sets: 1 Snatch Balance 1 Pausing Overhead Squat The bar comes from the rack and the two reps are meant to be completed without dropping Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch Snatch Balance: Click Here Pausing Overhead Squat: Pause 3 Seconds in the Bottom Snatch Complex (On the 6:00...) On the 1:30 x 6 Sets: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Set 1: 50% of 1RM Snatch Set 2: 54% of 1RM Snatch Set 3: 58% of 1RM Snatch Set 4 - 62% of 1RM Snatch Sets 5-7: 65-70% of 1RM Snatch The barbell starts from the floor here and the three reps are meant to be completed without dropping The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch There is no pause in the bottom of these Overhead Squats WOD 'Paw Patrol' AMRAP 15: 60 Double Unders 10 Chest to Bar Pullups 10 Hang Squat Snatches 115/85 RX+ 135/95 55+(75/55) |
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