CFM: Wednesday, June 21st, 2017

Posted June 20, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, June 21^st, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

30 Second Plank

Pre-Game: 4 Rounds

12 Wallballs (14/10)

7 Deadlifts (Ascending Weights)

5 Burpees

Workout: 5 Rounds

400M Run

14 Pull-ups

7 Power Cleans (165/100)

Endurance: Box Jump Fun

Death by Box Jumps Every 30 Seconds

1, 2, 3….until you can’t

Core: 4 Rounds

15 Plate Rainbows

30 Russian Twists

WOD: Saturday, June 27th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 min cap)

200 M Run / 250 M Row / 600 M Bike
3 Power Cleans (ascending weights)
3 Box Jumps (at workout height)

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Workout: For Time

2 Rounds

12 Box Jumps (30”/24”)
6 Power Cleans (135/95)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
5 Power Cleans (135/95)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
4 Power Cleans (135/95)

*Rx+: PC (155/105) / *CRx: PC (185/125)

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Cardio Option: For Time

2 Rounds

12 Box Jumps (30”/24”)
12 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
10 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
8 Rage Balls (20/15)

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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