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CFGV WOD

Monday

For Time

15-12-9

Deadlifts 185/125

Burpees

Toes to bar

  • Rest 5:00

12-9-6

Deadlifts

Lateral Burpees over the bar

Toes to bar

  • Rest 5:00

9-6-3

Deadlifts

Bar Facing Burpees

Toes to bar

  • Score total time

Weekly Extra Credit

Strength

Back Squat

October 21, 2018

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Sunday

For Time:

10 Ring Rows, 15/12 Cal Row/Bike

10 Ring Rows, 15/12 Cal Row/Bike

10 Ring Rows, 15/12 Cal Row/Bike

20 Wallball 20/14-10/9’, 15/12 Cal Row/Bike

20 Wallball 20/14-10/9’, 15/12 Cal Row/Bike

20 Wallball  20/14-10/9’, 15/12 Cal Row/Bike

30 Russian

October 20, 2018

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Saturday

Saturday

“Hot For The Holidays”

For Time:

1000m Row

50 Bar Facing Burpees

30 Thrusters 95/65

 

 

October 19, 2018

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Friday

As Many Rounds and Reps as Possible in 20 Minutes of:

4 Strict Handstand Push-ups

6 Strict Pull-ups

12 Dumbbell Box Step-ups 20″

  • Men use 53/35 lbs KB or 50/35 DB
  • Sub strict press, w/ box step-up weight, for HSPU

October 18, 2018

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Thursday

On the Minute x 8 min.

Assault Bike 12/9 Calories

 

Rest 2:00

 

On the Minute x 8 min.

7- Burpee Box Jumps 24/20”

 

Rest 2:00

 

On the Minute x 8 min.

Row 15/12 Calories

 

Rest

October 17, 2018

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Wednesday

Deadlift

5-5-5-5-5

  • New set every 2:00
  • Progressive
  • Singles (reset each rep)

 

As Many Reps as Possible in 7 min

3-6-9-12-15…..

Hang Power Clean 135/85

Push-up

  • Score total reps

 …

October 16, 2018

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Tuesday

3 Rounds 

For Time:

50 Double-unders

40 AbMat Sit-ups

30 Wallball 20/14 – 10/9′

20 Kettlebell Swings 53/35

10 Burpee Pull-Ups

 

 

 

 
 
 
 
 
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October 15, 2018

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Monday

3 Rounds

As Many Rounds and Reps as Possible in 4 Minutes

9 Overhead Squats 95/65

9 Box Jump Overs 24/20”

9 Toes to Bar

  • Rest 4:00 between round
  • Pick up where you left off last round
  • Score total rounds

October 14, 2018

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Sunday

3 Rounds

For Time

50/35 Calorie Row/Bike

40’ Walking lunge

15 Burpees

40’ Walking Lunge

15 Burpees

  • Rx+ Wear weight vest 20/10lbs

 

October 13, 2018

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Saturday

“DT”

5 Rounds For Time:

12 Deadlifts 155# / 105#

9 Hang Power Cleans

6 Push Jerks

 

 

October 12, 2018

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