CFM: Tuesday, June 20th, 2017

Posted June 19, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, June 20^th, 2017

Warm-up: 2 Rounds

200M Row

12 Back Rolls

6 Push-ups

Just Fun: 5 Rounds

10 Bench Press (115/75)

200M Run

Workout: 10 Rounds / 1-Minute Rest Between Rounds

30 Double-Unders

5 Thrusters (135/85)

Strength: Done

Peachy

Core: 5 Rounds

12 Evil Wheels

12 Leg Overs

WOD: Wednesday, July 30th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row OR 600 Meter Bike
5 Shoulder to Overhead (ascending weights)
5 Wall Balls (QUALITY!!!)

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Workout: For Time

4 Rounds

250 Meter Row OR 600 M Bike
12 Wall Balls (20/14)
8 Shoulder to Overhead (135/95)

-Then-

2 Rounds

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
16 DB Shoulder to Overhead (50/35) *8 per side

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Cardio Option: For Time

4 Rounds

250 Meter Row OR 600 M Bike
12 Wall Balls (20/14)
12 Hand Release Push Ups

-Then-

2 Rounds

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
16 DB Shoulder to Overhead (50/35) *8 per side

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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