CFM: Sunday, October 1st, 2017

CFM: Sunday, October 1^st, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Rig Squats

Pre-Game: 6-Minutes

400M Run followed by an AMRAP of:

6 Dumbbell Curls (3 Each Arm)

5 Wallballs

4 Burpee Pull-ups

Workout: 4 Rounds

15 – 10 – 5

Barbell Curls (45/35 Bar) – FULL ROM

Push Presses (45/35 Bar)

Kettlebell Taters (16K/12K)*

Between Rounds: 500M Run

* Russian Swing into a Squat.

Sub Swings than Goblet Squats

Strength: Axle Work

Use the Axels and the Beam Bar

Clean & Press for Heaviness

Core: 2 Rounds

40 Plate Rainbows

120 Flutter Kicks

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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CFM: Sunday, October 1st, 2017

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WOD: Friday, September 13th, 2024

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