WOD

CFM: Friday, January 13th, 2017 (Burpee Day = 46)   Warm-up: 500M Row Then do some mobility   Pre-Game: 7-Minute AMRAP 40/32 Calories on the Rower or Bike 40 Switches 20 Push-ups 10 Atomic Sit-ups (15/10)   Workout: 800M Run… Read more »

CFM: Thursday, January 12th, 2017 (Burpee Day = 45)   Warm-up: 2 Rounds 200M Row 12 Back Rolls 8 Squats   Endurance: 240 Double-Unders 30 Second Squat Hold / 30 Second Work   Workout: 15 – 12 – 9 –… Read more »

CFM: Wednesday, January 11th, 2017 (Burpee Day = 44)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 8-Minute AMRAP 150M Row 15 Jump Squats 5 Deadlifts at Ascending weights   Keep wrming up… Read more »

CFM: Tuesday, January 10th, 2017 (Burpee Day = 43)   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Plank 8 Awful Push-ups   Pre-Game: 6-Minute EMOM 12 Russian Kettlebell Swings + 6 Burpees You Pick the Weight   Workout: 5… Read more »

CFM: Monday, January 9th, 2017 (Burpee Day = 42)   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Deck Squats   Endurance: 7-Minute Time Cap 50 – 40 – 30 – 20 – 10 Double Unders Switches  … Read more »

CFM: Sunday, January 8th, 2017 (Burpee Day = 41)   Warm-up: 2 Rounds 200M Row 12 Back Rolls 6 Push-ups   Endurance: 300 Double-Unders with a 6-Minute Cap Every Break (or screw up): 6 Jump Squats   Workout: 3 Rounds… Read more »

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 »

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 »

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 »

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 »