CFM: Sunday, May 14th, 2017

Posted May 13, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, May 14^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Jumping Pull-ups

Pre-Game: Dog Sled Relays

2 Sleds (1 Heavier / 1 Lighter)

Push in 1-Direction then Exchange

Minimum o f6 Lengths per Person

Workout: 3 Rounds

400M Run

30 Deadlifts (115/75)

20 Bar Over Burpees

10 Ground-to-Overheads

Strength: Farmer’s Carries

10M For Max Weight

Core: 2 Rounds

50 AbMat Sit-ups

100 Second 6” Leg Raise

WOD: Sunday, October 1st, 2023

Warm-up: Group Dynamic

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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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run
3 Hang Power Snatches (ascending weights)
5 SLOW Knee Raises OR 5 Strict Toes to Bar

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Workout: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar

8 – 7 – 6 – 5 – 4

Hang Power Snatches (115/85)

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Cardio Option: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar
DB Hang Snatches (50/35) *half per side

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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