Close

CFGV WOD

Tuesday

For Time:

21-15-9
Row Calories
Toe to bar
 

Rest 5:00
 

15-12-9
Bike calories
Ring rows
 

Rest 5:00 

12-9-6
Dumbbell ground to overhead 45/35’s
* Run 200m after each set
 
– Score total time including rest

 …

June 26, 2017

Read More

Monday

CrossFit Grandview, Grandview Barbell – CrossFit

Metcon (Time)

For Time:

15-12-9-6-3

Deadlift 205/135

30-24-18-12-6

Push ups

45-36-27-18-9

Lateral hops over bar…

June 25, 2017

Read More

Saturday

Skill

Touch and go power clean
3-3-3-3-3
New set every 1:30
Progressive

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
*Power cleans

L – 2

For Time
10 Deadlifts, 225/155
10 Cal Bike
8 Deadlifts, 275/185
15 Cal Bike

June 23, 2017

Read More

Friday

2 Rounds For Time:

1:30 Bike for calories
:30 Rest
1:30 Burpees
:30 Rest
1:30 Shoulder to overhead 95/65
:30 Rest
1:30 Row for calories
*Score = calories + reps

3 Rounds:

15 Sit ups
20 Hip extensions
25 Flutter …

June 22, 2017

Read More

Thursday

As Many Rounds As Possible In 20 Minutes:

100m Run
12 Kettlebell swings 53/35
10 Toes to bar

 

June 21, 2017

Read More

Wednesday

Front Squat (1-1-1-1-1-1-1)

New set every 2:00
Ramp up to heavy single

4 Rounds For Time:

20 Sumo deadlift high pulls 75/55
20 Front rack lunges

June 20, 2017

Read More

Tuesday

5 attempts at each of the following:

Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict handstand push-ups
Rest as needed between attempts.

Post lowest number of jumps, longest …

June 19, 2017

Read More

Monday

 As Many Rounds As Possible In 5 Minutes:

200m Run
7 Power snatches 95/65

Rest 5:00

As Many Rounds As Possible In 5 Minutes:

200m Run
7 Power snatches 115/75

Rest 5:00

As Many Rounds As Possible In 5 Minutes:

June 18, 2017

Read More

Sunday

Team 5k Row

Teams of 3
Each athlete rows 1:00 intervals
:05 second transition

Rotate 1 minute intervals in order until 5000m is completed

Metcon (Weight)

Thruster / push press / push jerk / split jerk complex
1-1-1-1-1-1-1-1-1-1 reps
(10 …

June 17, 2017

Read More