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CFGV WOD

Friday

Nasty Girls

3 Rounds For Time

50 Air squats

7 Muscle ups

10 Hang Power Cleans135/95

 …

January 16, 2020

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Thursday

4 Rounds For Reps/Calories

1:00 Assault Bike Calories

Rest :30

1:00 Box Jump Overs 24/20”

Rest :30

1:00 Row Calories

Rest :30

1:00 Sandbag Front Carry 100/60

Rest :30

January 15, 2020

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Wednesday

Strict Press

1-1-1-1-1-1-1

  • New set every 1:30
  • Progressive
  • Establish 1 rep max

 

For Time:

3 Hang Power Clean & Push Jerk 135/85

6 Toes to Bar

6 Hang Power Clean & Push Jerk

12 Toes to Bar

9 Hang

January 14, 2020

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Tuesday

As Many Rounds and Reps as Possible in 20 Minutes

Partner A

20/15 Calorie Row

 

Partner B

As Many Rounds and Reps as Possible

10 Plate Ground to Overhead 45/25

10 Box Jump 24/20”

10 Ball Slam 30/20

10

January 13, 2020

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Monday

As Many Rounds and Reps as Possible in 4 Minutes

Buy-In: 35 Wallballs 20/14

9 Power Snatches 95/65

9 Lateral Barbell Burpees

  •  Rest 4 Minutes

As Many Rounds and Reps as Possible in 4 Minutes

Buy-In: 35 Wallballs 20/14

January 12, 2020

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Sunday

For Time

100-80-60-40-20 (2x Singles)
Double Unders
50-40-30-20-10
Ab-Mat Sit-ups
25-20-15-10-5
Alternating Dumbbell Snatches 50/35
RX+ 70/50

 

 

January 11, 2020

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Saturday

For Time

Buy – In

50/35 Calorie Row

21-15-9

Shoulder to Overhead (135/85)

Pull-ups

Cash-Out

50/35 Calorie Assault Bike

 

 

January 10, 2020

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Friday

4 Rounds

As Many Rounds and Reps as Possible in 3 Minutes

4- Sandbag Over the Shoulder (Alternating Shoulders)

20 Double Unders

4- Alternating Sandbag Lunges (Alternate shoulders each round)

20 Double Unders

8 Burpees 

  • Rest 3:00 between rounds 
  • Pick

January 9, 2020

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Thursday

10 Rounds

1:00 Row Calories

Rest 1:00

1:00 Assault Bike Calories

Rest 1:00

  • Score total calories

January 8, 2020

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Wednesday

Deadlift

  • 3-3-3-3-3
  • New set every 2:00
  • Progressive
  • No touch and go

On the 4:00 x 3 Rounds

20 Double Dumbbell/Kettlebell Deadlifts (70’s/50’s)

15 Burpee Box Jumps 24/20”

  • Score each round separately 

January 7, 2020

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