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CFGV WOD

Wednesday

Strength:

Push Jerk

3-3-3-3-3

New Set Every 2:00

Progressive

 

Metcon:

[CHALLENGE & PERFORMANCE]

5 Rounds 

As Many Rounds and Reps as Possible In 3 Minutes:
3 Clean & Jerks (135/95)
6 Toes to Bar
9 Box Jump Overs (24″/20″)

June 6, 2023

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Tuesday

Metcon:

[CHALLENGE + PERFORMANCE + FITNESS]

For Time:

Row 2000/1600m

Bike 100/80 Calories

Run 1 Mile



June 5, 2023

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Monday

Strength:

Front Squat

5-5-5-5-5

New Set Every 2:00

Progressive

 

Metcon:

[CHALLENGE + PERFORMANCE]

For Time:
20 Front Squats (115/75)
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters 

FITNESS

For Time:
20 Front Squats (95/65)
20 Burpees

June 4, 2023

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Sunday

Metcon:

As Many Rounds and Reps as Possible In 25 Minutes

200m Row

200m Sandbag Carry (100/60) (May Shoulder)

200m Sled Drag (90/70)

200m Farmers Carry (53/35’s)

 …

June 3, 2023

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Saturday

Metcon:

“Goodell”

5 Rounds For Time:

400m Run

20 Wallball (20/14-10/9)

14 Kettlebell Swings 53/35

38 reps of “X”

  • Round 1: Push-Ups
  • Round 2: Air Squats
  • Round 3: Pull-Ups
  • Round 4: Alternating Lunges
  • Round 5: Burpees

 

For each of

June 2, 2023

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Friday

Skill Work:

Rope Climb Footholds

+

Handstand Push-Up Progressions

 

Metcon:

Option #1

As Many Rounds and Reps as Possible In 15 Minutes:

8- Knees to Elbows

4- Push Press (95/65)

8- Box Jumps (24/20”)

 

Option #2 

As Many

June 1, 2023

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Thursday

Metcon:

From 0:00-10:00

Every Minute On The Minute:

1 Power Snatch

  • Progressive

 

From 10:00-15:00

400m Sled Drag (70/45)(100m Forward, 100m Backward, 100m Forward, 100m Backward)

  • Sled should move smooth and fast and unbroken 
  • No running

 

From 15:00-25:00

Every

May 31, 2023

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Wednesday

Metcon:

10 Rounds

For Calories:

1:00 Turkish Get-Up (1 Right Side + 1 Left Side) (53/35)

1:00 Max Calorie Row

Rest 1:00

  • Score Total Calories

 

Accessory Work:

Midline

:45 Forearm Plank

Rest :15

:45 Flutter Kicks

Rest :15

:45

May 30, 2023

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Tuesday

Strength:

Sumo Deadlift

  • 3-3-3-3-3
  • New Set Every 2:00
  • Approx 75% Across

 

Metcon:

3 Rounds 

For Time:

25/18 Calorie Row

12 Deadlift (185/125)

30 Ab Mat Sit-Ups

100m Farmers Carry (53/35’s)

RX + Deadlift (225/155), 20 GHD Sit-Ups, Farmers Carry

May 29, 2023

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Monday

Metcon:

“MURPH”

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

 

 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

 

This workout was one of

May 28, 2023

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