CFM: Tuesday, July 18th, 2017

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

CFM: Tuesday, July 18^th, 2017

Warm-up: 2 Rounds

200M Row

10 Rig Squats

10 Sit-ups

Pre-Game: 6-Minute AMRAP

5 Burpees

5 Thrusters (Ascending Weight every 2-Min)

Workout: 5 Rounds

24 Wallballs

12 Shoulder to Overhead (115/75)

Between Rounds: 400M Run

Strength: Deadlift

Work to a Heavy Single

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Slow Bicycles

WOD: Saturday, October 24th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Cleans (ascending weights)
3 Box Jumps

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Workout: For Time

26 Box Jumps (30”/24”)
13 Power Cleans (155/105)
500 Meter Run

-THEN-

20 Box Jumps (30”/24”)
10 Power Cleans (155/105)
500 Meter Run

-THEN-

14 Box Jumps (30”/24”)
7 Power Cleans (155/105)
500 Meter Run

*Rx+: (185/115) / CRx: (205/125)

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Cardio Option: For Time

26 Box Jumps (30”/24”)
26 Russian KB Swings (24K/16K)
500 Meter Run

-THEN-

20 Box Jumps (30”/24”)
20 Russian KB Swings (24K/16K)
500 Meter Run

-THEN-

14 Box Jumps (30”/24”)
14 Russian KB Swings (24K/16K)
500 Meter Run

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Accessory Work: Bicep Curls

4 Sets x 10 Alternating Reps

Increase weight each set

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Core: 4 Rounds

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

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