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CFGV WOD

Friday

3-Position Power Snatch

High Hang, Above Knee, Below Knee

5 x 1 Complex

  • New set every 1:30

 

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches 95/65

May 16, 2019

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Thursday

For Time:

21-15-9 (300m-200m-100m)

Bike or Row Calories

Run

 

Then…

200 Meter Farmers Carry (53/35’s)

Then…

21-15-9 (300m-200m-100m)

Bike or Row Calories

Run

 

Then…

200 Meter Farmers Carry (53/35’s)

 

Then…

21-15-9 (300m-200m-100m)

Bike or Row Calories

Run

May 15, 2019

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Wednesday

Superset

Bench Press

  • 3×5

w/

Weighted Strict Pull-ups

  • 3×5
  • New set every 2:00
  • Progressive

4 rounds For Quality

15 GHD Sit-ups

15 Hip Extension

:20 L-Sit

25 Bent Over Reverse Flys

May 14, 2019

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Tuesday

As many calories as possible in 4 minutes

3 Rounds of DT at 115/75

Row max calories w/ remaining time

  • Rest 4:00

As many calories as possible in 4 minutes

2 Rounds DT at 135/95

Row max calories w/ remaining

May 13, 2019

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Sunday

For Time:

30/21 Calorie Row/ Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Russian Swings

30/21 Calorie Row/ Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Russian Swings

15/10 Calorie Row/ Assault Bike

1 Round: 5

May 11, 2019

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Friday

For Time:

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/75)

After Each Round:

10 Wallball 20/14-10/9

15 AbMat Sit-Ups

May 9, 2019

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Thursday

Too Many Two’s

2 Rounds For Time

22- Box jumps 30/24

22- Walking lunge steps (lunge R=1/L=2)

22- Hand release push-ups 

2- Rope climbs

22- Hang power snatches 95/65

May 8, 2019

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Wednesday

Back Squat

  • 5-5-5-5-5
  • New set every 2:00
  • Progressive

Alternating Front Rack Reverse Lunge

  • 12-12-12
  • New set every 2:00
  • Across

Alternating Tabata

8 Rounds:

Front Squats 45/35

Double Unders

 …

May 7, 2019

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