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CFGV WOD

Tuesday

As many rounds as possible in 20 minutes:

Teams of two

12/9 Calorie row

Shuttle Sprint 20’/20’ 40’/40’

10/7 Calorie bike

  • Do the entire round then switch partners

 

As many rounds as possible in 25 minutes:

Teams of three

January 22, 2018

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Monday

As many rounds as possible in 5 minutes:

Buy In: 100 Double unders/ 300 singles

12 Deadlifts (185/115)

4 Bar facing burpees

 

Rest 5 Minutes

 

As many rounds as possible in 5 minutes:

Buy In: 100 Double unders/

January 21, 2018

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Sunday

On a 25-minute clock, 5 rounds of:

Row/Bike for 50 seconds, rest 10 seconds

Row/Bike for 40 seconds, rest 20 seconds

Row/Bike for 30 seconds, rest 30 seconds

Row/Bike for 20 seconds, rest 40 seconds

Row/Bike for 10 seconds, rest

January 20, 2018

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Saturday

Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean & Jerks, 135

3 Toes-to-bar

6 Clean & Jerks, 135

6 Toes-to-bar

9 Clean & Jerks, 135

9 Toes-to-bar

12 Clean &

January 19, 2018

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Friday

For Time

21 Goblet squats

One arm suitcase carry 40 ft.

21 Alternating Dumbbell snatches

One arm suitcase carry 40 ft

18 Goblet squats

One arm suitcase carry 40 ft

18 Alternating Dumbbell snatches

One arm suitcase carry 40 ft

January 18, 2018

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Thursday

4 Rounds

As many reps as possible in 3:00

2 Rope Climbs

15 Box Jumps 24/20

AMRAP Sandbag over alternating shoulders 100/60lbs

  • Rest 3:00 between rounds
  • Score total sandbag over shoulder reps

January 17, 2018

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Wednesday

Overhead squat

3-3-3-3-3

  • new set every 2:00
  • progressive

As many reps as possible in 7 minutes:

Power snatch 115/75

  • Every minute on the minute 7 Wallballs 20/14-10/9’ line

January 16, 2018

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Tuesday

For Time:

50/35 Calorie bike
15 Strict pull-ups
75/50 Calorie row
15 Strict pull-ups
50 Burpee jump and touch 6” target
15 Strict pull-ups

January 15, 2018

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Monday

As many rounds as possible in 15 minutes

30 Double unders

10 Kettlebell swings 53/35

10 Double kettlebell front rack alternating lunges 53/35’s

10 Double kettlebell shoulder to overhead 53/35’s

  • May substitute 50/35lbs DB’s

 

January 14, 2018

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Sunday

As many calories as possible in 12 minutes: Row or Bike Calories

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4

January 13, 2018

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