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CFGV WOD

Friday

For Time

50/40 Assault Bike Calories

30 Sandbag Over the Shoulder 100/60

20 Alternating Turkish Get-Up 53/35 KB or 50/35 DB

100’ Overhead Walking Lunge w/ KB/DB (Switch hands

Accessory

3 Rounds

10 Hanging L-Hold

20 Sit-Ups (No Ab Mat

April 18, 2019

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Thursday

Partner Workout

As Many Rounds and Reps as Possible in 15 Minutes

P1- 200m Run

P-2 AMRAP

10 Kettlebell Swings 53/35

10 Burpees

  • Partner #1 Run 200m while partner #2 begins 10 swing 10 burpee AMRAP
  • When partner 1 returns

April 17, 2019

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Wednesday

Back Squat

  • 3-3-3-3-3
  • New set every 2:00
  • Progressive

As Many Reps As Possible In 5 Minutes

15-12-9

Ball Slams 30/20

Front Squats 115/75

Calorie Bike

  • Rest 5 Minutes

As Many Reps As Possible In 5 Minutes

15-12-9

Ball Slam 30/20

April 16, 2019

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Tuesday

For Time

50  Sit-Ups

21 Strict Pull-Ups

21 Shoulder to Overhead 95/65 

200m Run

15 Strict Pull-Ups

15 Push Press

400m Run

9 Strict Pull-Ups

9 Strict Press

800m Run

50 AbMat Sit-Ups

 …

April 15, 2019

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Monday

As Many Rounds and Reps as Possible in 5:00

Buy-In: 50/35 Calorie Row

Time Remaining, AMRAP:

12 Deadlifts (185/115)

8 Box Jump Overs 24/20

 

Rest 5:00

 

As Many Rounds and Reps as Possible in 5:00

Buy-In: 35/25 Calorie

April 14, 2019

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Sunday

5 Rounds

Every 4:00

Run 200m

80’ Walking lunge

15 Burpees

  • Score time from each round
  • RX+ 20/10lbs weight vest

 

April 13, 2019

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Saturday

“TNT”

For Time:

30 Snatches 95/65

30 Clean and Jerks 95/65

30 Thrusters 95/65

Accessory

800m Sled Drag 90/70 post workout

 

 

April 12, 2019

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Thursday

5 Rounds:

1:00 Barbell Front Rack Step Back Lunges (75/55)

1:00 Lateral Burpees Over Bar

1:00 Row Calories

1:00 Rest

  • Score Total Reps

April 10, 2019

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Wednesday

Deadlifts

  • 5-5-5-5-5
  • New set every 2:00
  • No touch and go
  • Progressive

Option #1

As Many Rounds and Reps as Possible in 12 Minutes

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders

 

Option #2

As Many Rounds and

April 9, 2019

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