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CFGV WOD

Monday

As Many Rounds and Reps as Possible in 15 Minutes

30 Double Unders
10 Dumbbell Clean and Jerk 50/35 (5R/5L)
8 Toe to Bar…

October 13, 2019

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Sunday

5 Rounds:

15 Kettlebell Swings (53/35)

15 Box Jump Overs 24/20

 

Directly Into…

 

5 Rounds:

20 AbMat Sit-ups

200m Run

 

October 12, 2019

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Saturday

As Many Calories as Possible in 4 Minutes

21 Front Squats

21 Pull-ups

  • Row Calories With Remainder of The Time

Rest 4:00

 

As Many Calories as Possible in 4 Minutes

15 Front Squats

15 Toe to Bar

  • Row Calories

October 11, 2019

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Thursday

For Time

25-20-15-10

Calorie Row/ Assault Bike

  • 200m Farmers carry 53/35’s

Calorie Row/ Assault Bike

  • 5 Sandbag over The Shoulder 100/60

( ex.  25 Calorie row – 200m Farmers carry  – 25 Calorie row- 5 Sandbag over The Shoulder- 20

October 9, 2019

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Wednesday

10 Rounds

For Time:

4 Strict Handstand Push-Ups

6 Strict Pull- Ups

12 Dumbbell Box Step-ups 20″

  • Men use 50 dumbbells & women use 35s
  • Repeat from March 5th 2018, february 25th 2019

 

October 8, 2019

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Tuesday

Minutes 1-8

1 Squat Snatch at 85%

  • Rest 4:00

Minutes 12-20

1 Squat Clean and Jerk at 85%

  • Rest 4:00

1 Minute Bike Test for Calories

October 7, 2019

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Monday

Every Minute On The Minute for 8 Minutes

200m Run 

  • Rest 2:00 

Every Minute On The Minute for 8 Minutes

7 Burpee Box Jumps 24/20

  • Rest 2:00

Every Minute On The Minute for 8 Minutes

15 Wallballs 20/14-10/9

  • Rest 2:00

October 6, 2019

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Sunday

For Time

Assault Bike 1 mile (1.6km, 1600m)

800m Sled drag 90/70

400m Farmer carry 53/35 kbs 

200m Front Rack Carry  w/ 53/35

10 Sandbag Over the Shoulder 100/60

  • Carry’ s and drags must be walked, no running

 

October 5, 2019

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Saturday

Open WOD 11.6/12.5/18.5

As Many Reps As Possible in 7 Minutes

  • 3 Thrusters (100/65 lb)
  • 3 Chest-to-Bar Pull-Ups
  • 6 Thrusters (100/65 lb)
  • 6 Chest-to-Bar Pull-Ups
  • 9 Thrusters (100/65 lb)
  • 9 Chest-to-Bar Pull-Ups
  • If you complete the round of 9, complete

October 4, 2019

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