CFM: Tuesday, July 25th, 2017

CFM: Tuesday, July 25^th, 2017

Warm-up: 2 Rounds

200M Row

10 Squats

3 Strict Pull-ups

Pre-Game: 8-Minutes

3 Deadlifts (Ascending)

6 Toes to Bar

12 Walking Lunge Steps

*Bar MU: Make sure to warm your shoulders up properly

Workout: 5 Rounds

24 AbMat Sit-ups

12 Deadlifts (205/125)

6 Chest-to-Bar Pull-ups

CRx: 5 Rounds

18 GHD Sit-ups*

9 Deadlifts (275/175)

3 Bar Muscle-ups

*GHD’s are reserved for CRx ONLY (bummer)

Endurance: Intervals

300M X 5

Rest 1-Minute Between Efforts

Core: 3 Rounds (Lots in the Workout)

10 Leg Overs

30 Second Plank

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

Warm-up: Group Dynamic

Bird Dog Tabata – 2 Minutes
:20s Bird Dog Hold – :10s of Active Bird dogs
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run (back stairs)
5 Deadlifts (ascending weights)
:10s Chin over bar OR Ring Row Hold

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Workout: AMRAP x 18 Minutes

6 Deadlifts (225/155)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

*Score is total # of Rounds + Reps completed in 18 Min

*Rope Climb Scaling Options:

Scale Reps (1 per round)
Scale Distance
Rope Ascents (4 reps)
Strict Pull Ups (6 Reps)

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Cardio Option: AMRAP x 18 Minutes

12 Rage Balls (20/15)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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Today's WOD

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

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