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Workout of the Day

CFM: Saturday, January 7th, 2017 (Burpee Day = 40)

Posted January 6th, 2017 & filed under Workout of the Day.

CFM: Saturday, January 7th, 2017 (Burpee Day = 40)   Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Slow Push-ups   Pre-Game: 8-Minute EMOM Even: Row/Bike 150/120M Odd: 5 Hang Squat Snatches (start empty and add weight)… Read more »

Tagged WOD

CFM: Friday, January 6th, 2017 (Burpee Day = 39)

Posted January 5th, 2017 & filed under Workout of the Day.

CFM: Friday, January 6th, 2017 (Burpee Day = 39)   Warm-up: 2-Minute Jump Rope Then Mobilize   Pre-Game: 5-Minute AMRAP 10 Push Presses (45/35) 20 Mountain Climbers 30 Second Plank   Workout: 21-Minute EMOM Minute 1: 10/8 Calories on the… Read more »

Tagged WOD

CFM: Thursday, January 5th, 2017 (Burpee Day = 38)

Posted January 4th, 2017 & filed under Workout of the Day.

CFM: Thursday, January 5th, 2017 (Burpee Day = 38)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 6-Minute EMOM 24 Switches + 3 Power Cleans + 2 Front Squats + 1 Jerk  … Read more »

Tagged WOD

CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)

Posted January 3rd, 2017 & filed under Workout of the Day.

CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)   Warm-up: 2 Rounds 200M Row 15 Super Light American Kettlebell swings 30 Second Plank   Pre-Game: 7-Minute AMRAP 500M Run 50 Step-ups (24/20) AMRAP in the Remaining Time: 5 Handstand… Read more »

Tagged WOD

CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)

Posted January 2nd, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Walking Lunge Steps   Pre-Game: 8-Minute EMOM Even: 12/9-Calorie Row Odd: 12 Jump Squats with the Wallball (20/14)   Workout:… Read more »

Tagged WOD

CFM: Monday, January 2nd, 2017 (Burpee Day = 35)

Posted January 1st, 2017 & filed under Workout of the Day.

CFM: Monday, January 2nd, 2017 (Burpee Day = 35)   Warm-up: 2 Rounds 200M Row 30 Second Plank   Get Ready to Squat   Strength: 8-Minute EMOM 2 X 15 Second Squat Hold (135/85) – From the Rack   Workout:… Read more »

Tagged WOD

Friday – Jun 26th, 2015 [SAMPLE]

Posted March 22nd, 2014 & filed under Workout of the Day.

Murph Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile You can break up the pullups, pushups, and squats however you like.

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Today's WOD

WOD: Friday, October 3rd, 2025

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Strict Press (17 Minutes) 

4 Sets x 5 Reps 

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

*Light percentages so focus on form! 

*Keep your core braced, no arching

*If you missed week 1, use today as a makeup day

——————————————————————————————————–

Workout: For Time 

  • 800 Meter Run 

-then- 

  • 15 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

-into-

  • 12 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

-into-

  • 9 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

*Row/Ski must be done on Damper 10 

*Assault/Echo Bike is Arms ONLY! 

*Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • High Plank Step Ups (30-24-18 to a 45 lb plate) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in Workout of the Day | Comments Off on WOD: Friday, October 3rd, 2025

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