CFM: Thursday, February 9th, 2017 (Burpee Day = 73)

Posted February 8, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, February 9^th, 2017 (Burpee Day = 73)

Warm-up: 2 Rounds

200M Row

15 Back Rolls

10 Salutes to the Sun

Pre-Game: 6-Minute AMRAP

24 Switches

12 American Kettlebell Swings (16K/12K)

12 Burpees

30 Second Rest

CRx use (24K/16K)

Workout: 5 Rounds

30 Alternating Dumbbell Snatches (35/25)

8M Overhead Walking Lunge (25/15)

20 Wallballs (20/14)

8M Overhead Walking Lunge (25/15)

CRx: Dumbbell (50/35), Wallball (30/20) and Overhead (45/25)

Strength: Squat Clean

7 Lifts to Reach Max Weight

Core: 5 Rounds

12 Weighted Sit-ups

40 Flutter Kicks

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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