CFM: Saturday, August 19th, 2017

Posted August 18, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, August 19^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

30 Second Elbow Plank

Pre-Game: 8-Minutes

Find a Partner + A Bar + A Box

The Each Person does an AMRAYW (As many rounds as you want)

3 Deadlifts (Ascending)

6 Step-ups

Workout: 20-Minute Partner AMRAP (Chipper Style)

30 Box Jumps (24/20)

20 Push-ups

10 Deadlifts

Ideally 1 Bar per Team (If not…Average of the 2)

Score: Max Weight Lifted for 10 X Total Number of Deadlifts

Max Start: 225/135

Max Increment: 50#

Endurance: The Pool

Run for Fun

Core: 3 Rounds

25 Rocky Style Sit-ups

25 Hollow Rocks

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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