CFM: Wednesday, April 26th, 2017

Posted April 25, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, April 26^th, 2017

Warm-up: 2 Rounds

200M Row

10 Push-ups

10 PVC Pass Throughs

Pre-Game: 5-Minute AMRAP

3 Deadlifts (135/85)

7 AbMat Sit-ups

21 Switches (annoying right)

Add DL weight at your discretion

Workout: 18-Minute AMRAP

200M Run

5 Double Taps (T2B + CTB)

5 Deadlifts

Max Starting Weight: 185/115

Max Increment: 50#

Done for Max Weight (Can be singles, but must do 5)

Strength: Strict Press

From the Ground

Sets of 3 – Heavy but not Maximal

Core: 5 Rounds

16 Plate Rainbows

16 Muffin Toppers (Same Plate)

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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