CFM: Saturday, May 13th, 2017

Posted May 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, May 13^th, 2017

Warm-up: 2 Rounds

200MRow/Bike

10 Rig Squats

10 PVC Pass Throughs

Pre-Game: 6-Minute AMRAP

3 Squat Snatches (Ascending Weights)

3 Strict Pull-ups

9 Light Wallballs

Workout: 16-Minute AMRAP (For Max Weight)

30 Double-Unders

10 Hand Release Push-ups

3 Overhead Squats

Max Start: 115/75

Max Increment: 30

Skill: Bar Work

Bar Muscle-ups

And/Or

Bar Pull Overs

Core: 3 Rounds

20 Rocky Style Sit-ups

80 Flutter Kicks

WOD: Sunday, August 7th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

250 Meter Row OR 600 Meter Bike
5 Deadlifts (ascending weights)
:10s Chin over Bar Hold

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Workout: For Time

1000 Meter Row OR 2400 M Bike

-into-

2 Rounds

9 Pull Ups
9 Deadlifts (185/125)
18 Ab-Mat Sit Ups

-then-

500 Meter Row OR 1200 Meter Bike

-into-

2 Rounds

7 Pull Ups
7 Deadlifts (185/125)
14 Ab-Mat Sit Ups

-then-

250 Meter Row OR 600 M Bike

-into-

2 Rounds

5 Pull Ups
5 Deadlifts (185/125)
10 Ab-Mat Sit Ups

*CRX: Bar/Ring MU (4-3-2 Reps)

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Cardio Option: For Time

1000 Meter Row OR 2400 M Bike

-into-

2 Rounds

9 Pull Ups
18 Russian KB Swings (24K/16K)
18 Ab-Mat Sit Ups

-then-

500 Meter Row OR 1200 Meter Bike

-into-

2 Rounds

7 Pull Ups
14 Russian KB Swings (24K/16K)
14 Ab-Mat Sit Ups

-then-

250 Meter Row OR 600 M Bike

-into-

2 Rounds

5 Pull Ups
10 Russian KB Swings (24K/16K)
10 Ab-Mat Sit Ups

——————————————————————————————————–

Core: 4 Rounds

30 Bicycle Crunches
:30s 6-inch Hold

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