CFM: Saturday, February 11th, 2017 (Burpee Day = 75)

Posted February 10, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, February 11^th, 2017 (Burpee Day = 75)

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Back Rolls

Pre-Game: 8-Minute EMOM

Even: 10 Weighted Knee Raises (15/10 Dumbbell)

Odd: 3 Power Snatches + 5 Overhead Squats – You pick the weight(s)

Workout: 20 – 16 – 12 – 8 – 4

Squat Snatches

Between Rounds: 50 Double-Unders

Men: 75 / 95 / 115 / 135 / 155

Women: 55 / 65 / 75 / 85 / 95

Gymnastics: Immediately After the Workout

20 Chest to Bar Pull-ups

Rest 2 Minutes

40 Pull-ups

Core: 3 Rounds

20 Rocky Style Sit-ups

1-Minute Elbow Plank

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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