WOD

CFM: Sunday, February 12th, 2017 (Burpee Day = 76)   Warm-up: 2 Rounds 200M Row 20 Walking Lunge Steps 20 Squat Hold   Pre-Game: 7-Minute AMRAP (with your partner) 20 Alternating Box Jump Up & Step Downs (20”) 16 Alternating… Read more »

CFM: Saturday, February 11th, 2017 (Burpee Day = 75)   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Back Rolls   Pre-Game: 8-Minute EMOM Even: 10 Weighted Knee Raises (15/10 Dumbbell) Odd: 3 Power Snatches + 5 Overhead… Read more »

CFM: Friday, February 10th, 2017 (Burpee Day = 74)   Warm-up: 500M Row The Mobilize with Hate   Pre-Game: 5-Minute AMRAP 30 Second Squat Hold 5 Front Squats (75/55) 5 Perfect Push-ups 20 Second Rest   Workout: 4 Rounds 30… Read more »

CFM: Thursday, February 9th, 2017 (Burpee Day = 73)   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Salutes to the Sun   Pre-Game: 6-Minute AMRAP 24 Switches 12 American Kettlebell Swings (16K/12K) 12 Burpees 30 Second Rest  … Read more »

CFM: Wednesday, February 8th, 2017 (Burpee Day = 72)   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Toe Touches   Pre-Game: 8-Minute EMOM Even: Row 12/9 Calories Odd: 9 Thrusters (Ideally 95/65)   Workout: 100 –… Read more »

CFM: Tuesday, February 7th, 2017 (Burpee Day = 71)   Warm-up: 2 Rounds 200M Row 12 Back Rolls Last Back Roll into a 30-Second Squat Hold   Pre-Game: 6-Minute AMRAP 5 Overhead Squats (75/55) 10 Deadlifts (75/55) 30 Double-Unders  … Read more »

CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 Hips Rolls (Each Way)   Pre-Game: 8-Minute EMOM Even: 3 Squat-Cleans at Ascending Weights Odd:… Read more »

CFM: Sunday, February 5th, 2017 (Burpee Day = 69)   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Air Squats   Pre-Game: Frozen Pool Go for a Run   Workout: 100 Hang Squat Cleans (75/55) 100 Wallballs (14/10) 100… Read more »

CFM: Saturday, February 4th, 2017 (Burpee Day = 68)   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 8-Minute AMRAP 120M on the Rower or something cute on the Bike 5 Clusters at Ascending… Read more »

CFM: Friday, February 3rd, 2017 (Burpee Day = 67)   Warm-up: 500M Row Then roll around and moan on the floor about being so sore   Pre-Game: 6-Minute EMOM 10 Jump Squats + 20 Double Unders   Workout: 24 –… Read more »