CFM: Monday, May 22nd, 2017

Posted May 21, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, May 22^nd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

10 Super light American Kettlebell Swings

Pre-Game: 6 Rounds

3 Power Cleans (up in weight every 2 Rounds)

5 Bar Over Burpees

Workout: 3 – 6 – 9 – 12 (*) 12 – 9 – 6 – 3

Power Cleans (155/95)

Ring Dips**

* Between the Sets of 12:60 AbMat Sit-ups

**Bad Asses: From a Muscle-up

Strength: Barbell Curls

Counter all that Triceps work from the Dips

Sets of 7

Core: 5 Rounds

12 Evil Wheels

12 Leg Overs

WOD: Tuesday, October 28th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Snatches (ascending weights)
:10s Chin over bar hold

*Sub in 1 Rope climb after round 2

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Workout: For Time

1 Round

400 Meter Run
16 Power Snatches (95/65)
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
8 Power Snatches (115/85)
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (Back Stairs)
4 Power Snatches (135/95)
1 Rope Climb

*RX+: 12(115/85) 6(135/95) 3(155/105) OR Legless RC

*CRX: 12(115/85) 6(135/95) 3(155/105) AND Legless RC

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (8 Reps – 4×2, 2×4)
Strict Pull Ups (12 Reps – 6×2, 3×4)

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Cardio Option: For Time

1 Round

400 Meter Run
24 Alt DB Snatches (50/35)
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
12 Alt DB Snatches (50/35)
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (Back Stairs)
6 Alt DB Snatches (50/35)
1 Rope Climb

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Core: 4 Rounds

15 AB-Wheels
30 Mountain Climbers

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