Close

CFGV WOD

Thursday

Tabata intervals

8 Rounds

:20 Work

:10 Rest

  • Applied to

Assault Bike calories

Dumbbell bench press 45/35’s

Deadlift 185/125

Wallball 20/14 – 10/9 line

  • Score total reps

 

 …

August 16, 2017

Read More

Tuesday

Turkish get-up

10 x (1L/1R)

Every minute on the minute 

1 TGU left hand 1 TGU right hand

For Time:

15 Kettlebell snatches right 53/35

15 Kettlebell snatches left

15 Kettlebell overhead squats right

15 Kettlebell overhead squats left

100

August 14, 2017

Read More

Monday

Every Minute On The Minute For 7 Minutes:

Complex (Clean grip DL + Hang power clean + Power clean)

  • Progressive

Rest 3:00

Every Minute On The Minute For 7 Minutes:

1- Power clean

  • Progressive

Rest 3:00

Ascending Ladder For 7

August 13, 2017

Read More

Sunday

As Many Wallballs As Possible In 8 Minutes:

  • Every minute on the minute 5 power snatches 95/65
  • Workout start with power snatches
  • Score total wallball reps

August 12, 2017

Read More

Saturday

Helen

3 Rounds For Time 

Run 400m

21 Swings 53/35

12 Pull-ups

L-2

Snatch balance

2-2-2-2-2

  • New set every 2:00
  • Progressive

Snatch off blocks just below the knee

20 x 1

  • New lift on the minute
  • Progressive

August 11, 2017

Read More

Friday

As Many Rounds As Possible In 20 Minutes:

3 Hang power cleans 185/125

6 strict ring dips

9 box jumps, 30/24

27 double-unders

August 10, 2017

Read More

Thursday

5 Rounds For Time:

200m Farmer carry 53/35 Kb’s or 50/35 DB’s

20 Push-ups off KB or DB handles

10 Shoulder to overhead
 

Athlete of the Week Emily!

August 9, 2017

Read More

Wednesday

Tabata 8 Rounds Work for :20, Rest for :10 w/ 1:00 rest between exercises

Assault Bike Calories

Ball slam 30/20

Row

Wallball 20/14

  • Score = total calories + total reps

August 8, 2017

Read More

Tuesday

On minutes 0, 4, 8, 12, and 16: Perform 5 Bench press

-Progressive

On minutes 2, 6, 10, 14, and 18: Perform 5 Weighted pull-ups

Progressive

Post strength WOD challenge

For Time
Run 600m w/ weight vest 20/10lbs

August 7, 2017

Read More