CFM: Saturday, March 18th, 2017

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

CFM: Saturday, March 18^th, 2017

Warm-up: Sign-up

For your Heat

Pre-Game: 10-Minute Cap

33 Double-Unders

11 Air Squats

7 Push-ups

3 Deadlifts at Ascending Weights (Work to ABOVE the Workout Weight)

Workout: 13-Minute AMRAP (17.4)

55 Deadlifts

55 Wallballs

55-Calorie Row

55 Handstand Push-ups

Extra Fun: Judge

Not a lot of room for anything else

Core: 4 Rounds

15 Long Sit-ups

15 Leg Overs

WOD: Tuesday, March 3rd, 2026 (Burpee Day 36)

Group Dynamic Warmup:

Banded Lat Pull Downs- 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Hamstring Stretch – 1 Min per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Power Cleans (ascending weights)
:10s Chin over bar hold

——————————————————————————————————–

Workout: 3 intervals (6 Min ON / 2 Min OFF)

Intv1: 1 Round

18 Chest to Bar Pull Ups
12 Power Cleans (135/95)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

Intv2: 2 Rounds

9 Chest to Bar Pull Ups
6 Power Cleans (135/95)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds

6 Chest to Bar Pull Ups
4 Power Cleans (135/95)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

*CRx: (155/105) (Same Reps as Rx)

*3 Total Scores:

Calories completed for each interval

*Chest to Bar Scaling Options:

Scale reps
Scale to regular Kipping pull ups (same reps as Rx)
Banded chest to bar pull ups

——————————————————————————————————–

Cardio Option: 3 intervals (6 Min ON / 2 Min OFF)

Intv1: 1 Round

18 Chest to Bar Pull Ups
24 Russian KB Swings (24K/16K)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

Intv2: 2 Rounds

9 Chest to Bar Pull Ups
12 Russian KB Swings (24K/16K)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds

6 Chest to Bar Pull Ups
8 Russian KB Swings (24K/16K)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

*3 Total Scores:

Calories completed for each interval

——————————————————————————————————–

Core: 4 Rounds

30 Plate Twists (25/15)
:30s 6-inch hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine