CFM: Sunday, September 10th, 2017

Posted September 9, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, September 10^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Rig Squats

8 PVC Pass Throughs

Pre-Game: 4 Rounds

200M Run

15 American Kettlebell Swings (16K/12K)

Workout: 2 Rounds

80 Air Squats

60 Jumping Pull-ups*

40 Hang to Overhead (65/45)

20 Burpees

100 AbMat Sit-ups Between Rounds

*Arms must be at Full Extension Below the Bar

Strength: Complex from the Rack

1 Front Squat + 2 Lunges + 1 Front Squat

For Max Weight

Core: 500 Flutter Kicks

It’s definitely a number

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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