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WOD Blog
 | Fri, Apr 10 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 (28 days ago) |
Friday April 10 2020 DT(Time) Friday April 10, 2020 WOD Introduction: https://youtu.be/A7Bb2k3cXEw STRENGTH 10:00 EMOM 2 Box Squats If possible, 50% 1RM Back Squat SUBS A) No Rack • Can be completed as either from the ground (adjusting loading as needed), or • Can be completed as a front box squat now @ 50% of 1RM Front Squat B) Dumbbells Only • Same pausing, now with both bells in front rack position STIMULUS • Set box height just below parallel • Weight is not the focus point… speed is • After sitting back to a vertical shin position, explode off the box • Accelerate out of the bottom as aggressively as we can POWER CLEAN TECHNIQUE On the 0:00... On the 2:00 x 5 Sets: 1 Hang Clean High Pull 1 Hang Power Clean 1 Power Clean If possible, Set #1 - 35% Set #2 - 40% Sets #3-5 - 45%' SUBS A) Dumbbells Only On the 0:00… On the 2:00 x 5 Sets: 1 Double DB Hang Clean High Pull 1 Double DB Hang Power Clean 1 Double DB Power Clean WOD 'DT' 5 Rounds: 12 Deadlifts or 12 burpees 9 Hang Power Cleans or 9 squat jumps 6 Push Jerks or 6 pushups Suggested Weights: 35-54 - 155/105 55+ - 115/85 SUBS A) Dumbbells Only 5 Rounds: 12 Double DB Deadlifts 9 Double DB Hang Power Cleans 6 Double DB Push Jerks
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