CFM: Saturday, May 6th, 2017

Posted May 5, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, May 6^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 PVC Pass Throughs

Pre-Game: 6-Minute AMRAP

Work up to your workout weight

Between Efforts: 21 Double-Unders

Workout: 6 Rounds

300M Run

10 Pull-ups

5 Hang Squat Cleans

Party (95/65)

Scaled (135/85)

Rx (185/115)

MF Beast (225/135)

Muscles de Mayo Option: Enjoy?

50 Double-Unders

50 Front Squats (95/65)

50 Shoulder to Overhead (95/65)

50 Double-Unders

Strength: BBQ Prep

Get ready & Get Excited

Core: 4 Rounds

18 Evil Wheels

36 Perfect Bicycles

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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