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CFGV WOD

Monday

For Time

100 Double unders

21 Deadlifts 225/155

21 Toes to bar

50 Double under

15 Deadlifts

15 Toes to bar

25 Double under

9 Deadlifts

9 Toes to bar

 

 

December 9, 2018

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Saturday

“Hot For The Holidays”

For Time:

1000m Row

50 Bar facing burpees (no step ups)

30 Thrusters 95/65

 

 

December 7, 2018

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Friday

For Time:

10-9-8-7-6-5-4-3-2-1
Dumbbell Push Press 50-45’s/35-30’s
After Each Round:
15 Ab-Mat Sit-Ups
21 Double-Unders

  • RX + Handstand-Push ups for Push Press

December 6, 2018

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Thursday

For Time:

40 Wallballs 20/14 – 10/9’
40 Ball Slams 30/20
20 Dips P-Bar/ Matadors
32 Wallballs
32 Ball Slams
16 Dips
24 Wallballs
24 Ball Slams
12 Dips
16 Wallballs
16 Ball Slams
8 Dips
8 Wallballs
8 Ball …

December 5, 2018

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Wednesday

Deadlift

  • 5-5-5-5-5
  • New set every 2:00
  • Progressive

On The Minute For 12 Minutes

#1 Bike 12/9 Calories

#2 12 Russian Swings (Heavy)

#3 :40 Plank Hold

December 4, 2018

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Tuesday

As Many Rounds and Reps as Possible in 4:00

27 Pull-ups

27 Box Jump-Overs 24/20″

  • Max Calorie Row w/ the Time Remaining

Rest 4:00

As Many Rounds and Reps as Possible in 4:00

21 Toe to Bar

21 Box Jump

December 3, 2018

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Monday

For Time

15-12-9

Front Squats 95/65

Burpees

  • Rest 3:00

12-9-6

Front Squats 135/85

Lateral Burpees Over the Bar

  • Rest 3:00  

9-6-3

Front Squats 185/125

Bar Facing Burpees

December 2, 2018

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Saturday

By 2009, interest in the sport of fitness had grown to the point where a qualification step was necessary. On September 26, 2008, the 2008 Games site warned:

“The 2009 Games will not be open enrollment. There will be no

November 30, 2018

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