CFM: Wednesday, February 15th, 2017 (Burpee Day = 79)

Posted February 14, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, February 15^th, 2017 (Burpee Day = 79)

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Rig Squats

Pre-Game: 8-Minute AMRAP

20 Switches

5 Deadlifts (ascending Weights)

5 Bar Over Burpees

Workout: 5 Rounds

300M Run

11 CTB Pull-ups

7 Deadlifts (275/165)

Endurance: Rowing (or Bike)

5 Rounds

18 Calories – Equal Work/Rest

Core: 4 Rounds

12 Evil Wheels

12 Muffin Toppers

WOD: Friday, December 27th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 3 Reps each @80% of 1RM
Sets 3 and 4: 3 Reps each @85% of 1RM

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Workout: For Time

3 Rounds

8 Power Snatches (95/65)
32 Double Unders
8 Pull Ups

-Then-

1000 Meter Row / 800 M Run / 2400 M Bike

-Then-

3 Rounds

8 Pull Ups
32 Double Unders
8 Power Snatches (95/65)

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Cardio Option: For Time

3 Rounds

16 Alt DB Snatches (50/35)
32 Double Unders
8 Pull Ups

-Then-

1000 Meter Row / 800 M Run / 2400 M Bike

-Then-

3 Rounds

8 Pull Ups
32 Double Unders
16 Alt DB Snatches (50/35)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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