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CFGV WOD

Sunday

For Time

Assault Bike 1 mile

800m Sled drag 90/70

400m Farmer carry 53/35 kbs or 50/35 DB’s

200m Overhead carry w/ 53/35 or 50/35 DB’s

100m prowler push empty (50 High, 50 low) (sprint to finish!)

  • Start new heat

October 21, 2017

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Saturday

As many calories as possible in 5 minutes :

7 Rounds of “The Chief” (115/75)

Max Calorie Row

Rest 5 minutes

As many calories as possible in 5 minutes :

6 Rounds of “The Chief” (135/95)

Max Calorie Row

Rest

October 20, 2017

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Friday

For Time (Rx)

50 Wallball 20/14-10/9’ line

25 Burpee pull-ups

40 Wallball

20 Burpee pull-ups

30 Wallball

15 Burpee pull-ups

20 Wallball

10 burpee pull-ups

10 Wallball

5 Burpee Pull-ups

 

For Time (Rx+)

50 Wallball 20/14-10/9’ line

10 Muscle-ups

October 19, 2017

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Thursday

Partners

For Time:

Row 2000m

100 Power snatch 75/55

Row 1500m

50 Power snatch

Row 1000m

25 Power snatch

* Partners alternate every 250m row

* Partners alternate every 5 snatches

 

 

Individual

For time:

Row 1000m

50 Power

October 18, 2017

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Wednesday

Deadlift

5-5-5-5-5

  • New set every 2:00
  • Progressive
  • All singles, no touch and go

Midline Accessory

3-4 Rounds

15 Russian swings 70/53

20 Ab mat sit-ups

30 Banded good mornings

40 Flutterkicks

  • 15 minute cap

October 17, 2017

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Tuesday

As many rounds as possible in 12 minutes:

12 Pull-ups

6 Bar facing burpees

6 Overhead squats 95/65

 

October 16, 2017

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Saturday

“Coe”

Ten rounds for time of:

10 Thrusters 95/65

10 Ring push-ups

L-2 Extra credit

For Time:

10 Squat snatch (135/95#)

Change weights

8 squat snatch (155/105#)

Change weights

6 Squat snatch (175/115#)

Change weights

4 Squat snatch (195/125#)

Change

October 13, 2017

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