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: 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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