CFM: Thursday, February 23rd, 2017

Posted February 22, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, February 23^rd, 2017

Warm-up: 2 Rounds

200M Row

16 Back Roll

8 Push-ups

Pre-Game: 7-Minute AMRAP

24 Switches

12 Russian Kettlebell Swings (24K/16K)

6 Hang Squat Cleans (95/65)

Workout: 4 Rounds

400M Run (or Row)

16 Goblet Squats (24K/16K)*

16 Power Cleans (115/75)

CRx: 16 Pistols (24K/16K)

Gymnastics: Muscle-ups

Bar & Ring

Last Minute Pre-Open Help

Core: 3 Rounds

20 Rocky Style Sit-ups

40 Perfect Bicycles

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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