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WOD Blog
 | Wed, May 13 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 (26 days ago) |
Wednesday May 13 2020(Time) Wednesday May 13, 2020 Pausing 3 Position Squat Snatch 3 Sets: 1 Pausing High Hang Squat Snatch (pockets) 1 Pausing Hang Squat Snatch (knees) 1 Pausing Squat Snatch (floor) *2 second pause in the squat Set 1: 35% Set 2: 40% Sets 3 45% 1RM Snatch https://www.youtube.com/watch?v=M3KBk3SFXRk&feature=youtu.be Snatch Waves 6:00 EMOM Minute 1: 1 Squat Snatch @ 60% Minute 2: 1 Squat Snatch @ 64% Minute 3: 1 Squat Snatch @ 68% Minute 4: 1 Squat Snatch @ 64% Minute 5: 1 Squat Snatch @ 68% Minute 6: 1 Squat Snatch @ 72% WOD On the 5:00 x 4 Rounds: 12 Thrusters 95/65 75/55 200m run 12 Power Snatches *A new round starts every 5 minutes in this interval workout (0-5-10-15). If you complete the round, rest until the next round starts. |
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