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Workout of the Day

CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)

Posted January 30th, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 7 Overhead Squats (45/35) – Add weight as desired 7 Push-ups (or HSPU)… Read more »

Tagged WOD

CFM: Monday, January 30th, 2017 (Burpee Day = 63)

Posted January 29th, 2017 & filed under Workout of the Day.

CFM: Monday, January 30th, 2017 (Burpee Day = 63)   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Von Trapp Spins (5 Each Way)   Pre-Game: 8-Minute EMOM Even: 12/9 Calories Row Odd: 7 Wallball Facing Burpees  … Read more »

Tagged WOD

CFM: Sunday, January 29th, 2016 (Burpee Day = 62)

Posted January 28th, 2017 & filed under Workout of the Day.

CFM: Sunday, January 29th, 2016 (Burpee Day = 62)   Warm-up: 2 Rounds 200M Row 20 Walking Lunge Steps Pretend to Mobilize a Bit   Endurance: 8-Minute AMRAP 5 Burpees 30 Second Plank 10 American Kettlebell Swings (you pick the… Read more »

Tagged WOD

CFM: Saturday, January 28th, 2016 (Burpee Day = 61)

Posted January 27th, 2017 & filed under Workout of the Day.

CFM: Saturday, January 28th, 2016 (Burpee Day = 61)   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 Knee Raises   Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 2 Power Cleans + 3 Front Squats   Workout: 17-Minute… Read more »

Tagged WOD

CFM: Friday, January 27th, 2016 (Burpee Day = 60)

Posted January 26th, 2017 & filed under Workout of the Day.

CFM: Friday, January 27th, 2016 (Burpee Day = 60)   Warm-up: 500M Row Then Mobilize and Silliness   Pre-Game: 6-Minute AMRAP 400M Run In the Remaining Time, AMRAP of: 7 Atomic Sit-ups (15/10) 7 Push-ups 7 Air Squats 20 Second… Read more »

Tagged WOD

CFM: Thursday, January 26th, 2016 (Burpee Day = 59)

Posted January 25th, 2017 & filed under Workout of the Day.

CFM: Thursday, January 26th, 2016 (Burpee Day = 59)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Second Squat Hold 10 Large Arm Circles   Pre-Game: 8-Minute AMRAP 5 Squat Snatches (Start Empty and Add) 30 Double-Unders   Workout: 5… Read more »

Tagged WOD

CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)

Posted January 24th, 2017 & filed under Workout of the Day.

CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 2 Rounds (7-Minute Cap) 20 Calories on the Rower or Bike 15 Push-ups 10 Strict… Read more »

Tagged WOD

CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)

Posted January 23rd, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)   Warm-up: 2 Rounds 200M Row 16 Walkng Lunge Steps 10 Back Rolls   Pre-Game: 8-Minute EMOM Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds) Odd: 5 Power Clean… Read more »

Tagged WOD

CFM: Monday, January 23rd, 2017 (Burpee Day = 56)

Posted January 22nd, 2017 & filed under Workout of the Day.

CFM: Monday, January 23rd, 2017 (Burpee Day = 56)   Warm-up: 3 Rounds 40 Mountain Climbers 15 Super Light American Kettlebell Swings   Pre-Game: 9-Minute EMOM A: 150/120M Row B: 15 Strict Presses (45/35) C: 12 Jump Suats (45/35)  … Read more »

Tagged WOD

CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)

Posted January 21st, 2017 & filed under Workout of the Day.

CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 30 Second Squat Hold   Pre-Game: 6-Minute AMRAP 20 Second Handstand Hold 15 Jump Squats 10 Chin-ups 5 Burpees  … Read more »

Tagged WOD
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Today's WOD

WOD: Saturday, May 17th, 2025 (Burpee Day 110)

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Run / 250 Meter Row / 600 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • :10s Chin over Bar Hold 

*Front Squats come from the floor 

——————————————————————————————————–

Workout: For Time 

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 5 Front Squats (155/105) 

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 7 Burpee-Pull Ups 
  • 7 Front Squats (135/95)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 5 Burpee-Pull Ups 
  • 9 Front Squats (115/85) 

*RX+ (either or) / CRX (Both):

  • Weights (185/115)(155/105)(135/95) (5 – 7 – 9)
  • Burpee Bar Muscle Ups (7 – 5 – 3) 

*Burpee Pull Up Scaling Options: 

  • Use a flag for a lower pull up bar option 
  • Break into two movements (burpees first, banded pull ups second) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 9 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 7 Burpee-Pull Ups 
  • 11 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 5 Burpee-Pull Ups 
  • 13 KB/DB Goblet Squats (24K/16K)(50/35)

——————————————————————————————————–

Accessory Work: Bench Press 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 3RM 
  • Sets 3 and 4: 5 Reps each at 70% of 3RM 

*All percentages based on last weeks 3 Rep Max 

*If you don’t know your 3RM, use 90% of 1RM as your 3RM

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
Posted in Workout of the Day | Comments Off on WOD: Saturday, May 17th, 2025 (Burpee Day 110)

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