CFM: Friday, February 17th, 2017 (Burpees are DONE)

CFM: Friday, February 17^th, 2017 (Burpees are DONE)

Warm-up: 500M Row

Roll around in pretend agony

Pre-Game: 6-Minute AMRAP

30 Second Squat Hold

30 Second Handstand Hold (or Plank)

30 Second Chin Over the Bar Hold

30 Second L-Sit

Transition after 30 Seconds, It’s NOT Accumulated Time

Workout: 4 Rounds

40 Russian Kettlebell Swings (16K/12K)

30 Wallballs (14/10)

20 Overhead Squats (75/55)

30 AbMat Sit-ups Between Rounds

Cardio Option: 4 Rounds

500M Run

18 GHD Sit-ups

20/16 Calories on the Rower

12 GHD Sit-ups

Strength: Bench Press

It’s Friday and therefore we bench

7 Sets of 3

Moderate Weight

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Saturday, May 4th, 2024 (Burpee Day 96)

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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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
:15s Hollow Hold

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Workout: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
20 Shoulder to Overhead (115/85)
40 Lateral Pogo Burpees
20 Shoulder to Overhead (115/85)
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

*CRX: 20 Shoulder to Overhead (185/115)

*Score is either the time for completion or total reps completed in 30 min

*If you hit the cap then the run counts as 8 reps (1 for every 100 M)

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Cardio Option: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
40 DB Shoulder to Overhead (50/35) *20 per side
40 Lateral Pogo Burpees over DB
40 DB Shoulder to Overhead (50/35) *20 per side
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

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Strength: Bench Press + Bicep Curls

4 Sets

5 Bench Press
10 Alt DB Bicep Curls

*Increase bench weight each set

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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CFM: Friday, February 17th, 2017 (Burpees are DONE)

Today's WOD

WOD: Saturday, May 4th, 2024 (Burpee Day 96)

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