CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)

Posted January 23, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, January 24^th, 2017 (Burpee Day = 57)

Warm-up: 2 Rounds

200M Row

16 Walkng Lunge Steps

10 Back Rolls

Pre-Game: 8-Minute EMOM

Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds)

Odd: 5 Power Clean & Jerks at Ascending Weights

Workout: 12-Minute Ladder (1, 2, 3, 4, 5…..)

Power Cleans (155/95)

Box Jumps (33/27)

Gymnastics: Immediately Following the Workout

60 Pull-ups

Done as an EMOM

Largest Sets Possible that can be Maintained

Core: 5 Rounds

15 Leg Overs

30 Seconds of Slow Flutter Kicks

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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