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WOD Blog
 | Wed, Feb 12 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 Feb 12 2020 Venti(Time) Wednesday February 12, 2020 Beast Builder On the 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy https://www.youtube.com/watch?v=eXoPeUkh7Xo&feature=youtu.be WOD 'Venti' AMRAP 20: 20 Wallballs (20/14) 20 Alternating Single Arm Power Snatches 50/35 (35/20) 20 Box Jumps (24'/20') 20 Single Arm Dumbbell Push Presses 50/35 (35/20) 20/15 Calorie Row or 15/11 cal bike or 10 shuttle runs Midline 3 Sets, Not For Time: 10 GHD Sit-ups or 15 weighted abmat situps 50' Front Rack Double Kettlebell Carry • Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry SUBS Front Rack Double Kettlebell Carry • Use Dumbbells or Barbell |
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