CFM: Sunday, July 2nd, 2017

Posted July 1, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, July 2^nd, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Push-ups

Pre-Game: 7-Minute Cap

400M Run

2 Rounds of the Workout at 20% of the Reps

(10 – 8 – 6 – 4 – 2)

Workout: 2 Rounds

50 Wallballs (20/14)

40 Hanging Knee Raises

30 Push Presses (75/55)

20 American Kettlebell Swings (24K/16K)

10 Burpees

800M Palate Cleansing Run Between Rounds

Cool Down Run: Little Loopy

2 Laps in the Wrong Direction

Core: 2 Rounds

30 Heavy Plate Rainbows

70 Second 6” Leg Raise

WOD: Saturday, May 4th, 2024 (Burpee Day 96)

Warm-up: Group Dynamic

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: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
:15s Hollow Hold

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Workout: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
20 Shoulder to Overhead (115/85)
40 Lateral Pogo Burpees
20 Shoulder to Overhead (115/85)
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

*CRX: 20 Shoulder to Overhead (185/115)

*Score is either the time for completion or total reps completed in 30 min

*If you hit the cap then the run counts as 8 reps (1 for every 100 M)

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Cardio Option: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
40 DB Shoulder to Overhead (50/35) *20 per side
40 Lateral Pogo Burpees over DB
40 DB Shoulder to Overhead (50/35) *20 per side
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

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Strength: Bench Press + Bicep Curls

4 Sets

5 Bench Press
10 Alt DB Bicep Curls

*Increase bench weight each set

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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