CFM: Wednesday, February 1st, 2017 (Burpee Day = 65)

Posted January 31, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, February 1^st, 2017 (Burpee Day = 65)

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

12 Super Light American Kettlebell Swings

Pre-Game: 8-Minute EMOM

Even: 3 Squat Cleans (Ascending Weights)

Odd: 3 Pull-ups + 6 Push-ups + 9 Squats

Workout: 10 Rounds with 15-Minute Cap

3 Front-Squats (205/125) – No Rack

5 Bar Facing Burpees

7 Chest-to-Bar Pull-ups

Gymnastics: 60 Handstand Push-ups

20 Double-Unders Every Break

Core: 3 Rounds

20 Rocky Style Sit-ups

60 Flutter Kicks

WOD: Thursday, January 23rd, 2025

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

250 Meter Row / 200 M Runner / 600 M Bike
3 Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
6 Squat Cleans (155/105)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Runner / 2400 M Bike

*CRX: 3 Squat Cleans (205/125)

*DB Must be held in the suitcase position

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Cardio Option: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
9 Med-Ball Squat Cleans (20/14)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Run / 2400 M Bike

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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