CFM: Monday, March 27th, 2017

Posted March 26, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, March 27^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

Pre-Game: 8-Minute EMOM

Even: 40 Second Row or Bike

Odd: 16 Switches + Squat Cleans (95/65)

Workout: 5 – 10 – 15 – 20 – 15 – 10 – 5

Hang Squat Cleans (95/65)

Pull-ups

Strength: Muscle Snatch

Press Outs ARE Allowed

Core: 4 Rounds

15 Weighted Sit-ups

30 Russian Twists

WOD: Wednesday, September 17th, 2025

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

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Strength-Endurance: EMOM x 10 Minutes

ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
Even Min: 3 Unbroken Hang Power Cleans

*RX (135/95) / RX+ (155/105) / CRX (185/125)

*50s Cap on Calories

*Barbell must be unbroken every round

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Workout: Ladder + For Time

PART A – Ladder x 12 Minutes

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

Calorie Row/Ski/Bike
Hang Clean to Overhead (115/85)
Pull Ups

-Rest 2 Minutes-

PART B – For Time

250 Meter Row/Ski OR 600 Meter Bike
5 Hang Clean to Overhead (115/85)
250 Meter Row/Ski OR 600 Meter Bike

*Two Scores:

Last FULL round completed + partial reps for Part A
Time for Part B

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Cardio Option: Ladder + For Time

PART A – Ladder x 12 Minutes

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

Calorie Row/Ski/Bike
American KB Swings (24K/16K)
Pull Ups

-Rest 2 Minutes-

PART B – For Time

250 Meter Row/Ski OR 600 Meter Bike
10 American KB Swings (24K/16K)
250 Meter Row/Ski OR 600 Meter Bike

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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