CFM: Thursday, April 13th, 2017

Posted April 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, April 13^th, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

10 PVC Pass Throughs

Pre-Game: 7-Minute AMRAP

4 Power Cleans (Ascending)

8 AbMat Sit-ups

12 Steps-Ups (24/20)

Workout: 15-Minute AMRAP

5 Power Cleans (155/95)

10 Box Jumps (24/20)

15 Wallballs (20/14)

Endurance: Immediately After

Run the Pool

Core: 5 Rounds

12 Weighted Sit-ups

24 Hollow Rock Flutter Kicks

WOD: Sunday, July 13th, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of high knees, bodyweight lunges, up-downs
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row/Bike/Runner/Ski
6 Alternating Front Rack Lunges (ascending weights)

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Workout: 4 Intervals (1 Minute Stations / :15s transition)

Station1: Max Burpee – Pull ups
Station2: Max Alt Front Rack Lunges (115/85)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*CRX: Max Burpee – Bar/Ring Muscle Ups

*4 Total Scores:

Reps accumulated through all 3 stations per interval
Burpee PU + FRL + Cals = score per interval

*Scale Burpee pull ups with a flag or plates

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Cardio Option: 4 Intervals (1 Minute Stations / :15s transition)

Station1: Max Burpee – Pull ups
Station2: Max Alt DB/KB Lunges (50/35)(24K/16K)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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