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CFGV WOD

Tuesday

Deadlifts

5-5-5-5-5

New set every 2:00

Progressive

Accessory

12 Minutes

Every Minute on the Minute

#1 15/12 Calorie Row

#2 20 Ab-Mat Sit-Ups

#3 10 Russian Swings (Heavy)

November 11, 2019

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Monday

“Tommy Mac”

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75

November 10, 2019

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Sunday

For Time

21 – 15 – 9

Bike for Calories

Box Jumps 24/20

 

Immediately into….

 

21– 15 – 9:

Ball Slam 30/20

  • 80’ Walking lunge after each set

 

Immediately into…

 

21 – 15 – 9:

Kettlebell

November 9, 2019

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Friday 20.5

For Time, Partitioned Any Way:

40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

 

TIEBREAK

This workout includes a tiebreak. If the athlete completes all

November 7, 2019

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Thursday

5 Rounds:
As Many Calories as Possible in 4 Minutes:
5 Shuttle Runs (20’ out and back, then 40’ out and back)
15/12 Calorie Assault Bike
Max Cal Row

 

  • Rest 4 Minutes Between Rounds
  • Shuttle Runs (two hand touch

November 6, 2019

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Wednesday

For Time

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Burpees

10-8-6-4-2: Deadlifts 245/165

November 5, 2019

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Tuesday

Bench Press

  • 5 x 5
  • New set every 2:00
  • Across

Tabata

Row Calories

Rest 1:00

Hand Release Push-ups

Rest 1:00

CTB Pull-ups

  • Spend an entire tabata (8x :20 on/ :10 off)
  • Score total calories + reps

November 4, 2019

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Monday

As Many Rounds and Reps as Possible in 18 Minutes

30 Double Unders

10 Double Kettlebell Power Cleans 

30 Double Unders

10 Double Kettlebell Front Squats

30 Double Unders

10 Double Kettlebell Push Presses

30 Double Unders

10 Double Kettlebell

November 3, 2019

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Sunday

5 Rounds For Reps

:45 Assault Bike Calories

Rest :30

:45 Russian Swings 53/35

Rest :30

:45 Shuttle Runs

Rest :30

:45 Ball Slams 30/20

Rest :30

  • RX+ Swing 70/44, Ball slam 40/30
  • Shuttle Runs (Every 20’ = 1 Rep)

November 2, 2019

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