CFM: Saturday, February 18th, 2017

Posted February 17, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, February 18^th, 2017

Warm-up: 2 Rounds

200M Row

10 Rig Squats

10 PVC Pass Throughs

Pre-Game: 8-Minute EMOM

Even: 4 Clusters (Ascending Weight)

Odd: 40 Double-Unders

Workout: 18 Minute AMRAP

200M Run

9 Thrusters (135/85)

9 Toes to Bar

Post Game: Minutes 18-30 (12 Minutes)

Run the Loop

Max Power Cleans (Workout Weight)

Core: 3 Rounds

25 Weighted Sit-ups

40 Perfect Bicycles

WOD: Tuesday, September 22nd, 2026

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

150 Meter Row/Ski OR 300 M Bike
3 Shoulder to Overhead (ascending weights)
:10s Chin over bar hold

——————————————————————————————————–

Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

5 Rounds

5 Shoulder to Overhead (115/85)
3 Strict Pull Ups

-THEN-

350 Meter Row/Ski OR 900 M Bike

-into-

4 Rounds

5 Shoulder to Overhead (135/95)
3 Strict Pull Ups

-THEN-

250 Meter Row/Ski OR 600 M Bike

-into-

3 Rounds

5 Shoulder to Overhead (155/105)
3 Strict Pull Ups

*CRx: (135/95) / (155/105) / (185/115)

——————————————————————————————————–

Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

5 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

-THEN-

350 Meter Row/Ski OR 900 M Bike

-into-

4 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

-THEN-

250 Meter Row/Ski OR 600 M Bike

-into-

3 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off