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CFGV WOD

Thursday

Metcon:

[OPEN]

As Many Rounds and Reps as Possible in 25 Minutes

100m Sled Drag Forward (115/80)

100m Sled Drag Backward (115/80)

15 Kettlebell Swings (70/44)

20 GHD Sit-Ups

 

[PERFORMANCE]

As Many Rounds and Reps as Possible in 25

April 17, 2024

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Wednesday

Strength:

Seated Z press 

5-3-3-1-1-1-1

  • New Set Every 2:00
  • Find 1rm

 

Metcon:

[OPEN]

For Time:

3-6-9-12-15

Chest to Bar Pull-Ups

Dumbbell Shoulder to Overhead (50/35’s)

* 30 Double Unders After Each Round

 

[PERFORMANCE]

For Time:

3-6-9-12-15

Pull-Ups

Dumbbell

April 16, 2024

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Tuesday

Team Tuesday:

[OPEN + PERFORMANCE + FITNESS]

As Many Rounds and Reps as Possible In 20 Minutes

  • 2000m Row Buy-In –

50 Burpees

400m Medball Run (20/14) (200m Each)

  • Partners alternate every 250m on rower
  • Partners may divide burpees anyhow

April 15, 2024

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Monday

Strength:

Sumo Deadlift 

7 x 3 @ 75%

  • New Set Every 1:00
  • No Touch and Go 
  • No Dropping From The Top


Metcon:

[OPEN]

For Time:
200m Farmers Carry (70/44’s)
40/32 Calorie Bike
20 Single Dumbbell Box Step-Ups (70/45) (24/20”)

200m

April 14, 2024

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Saturday

Metcon:

[OPEN] 

“Mind Eraser”

As Many Rounds and Reps as Possible In 20 Minutes

7 Power Cleans (135/95)

7 Burpees

200m Run

 

[PERFORMANCE]

As Many Rounds and Reps as Possible In 20 Minutes

7 Power Cleans (115/75)

7 Burpees

April 12, 2024

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Friday

Strength:

Bench Press

  • 7 x 3@75% 
  • New Set every 1:00
  • 3 Wide, 3 Mid, 3 Close

 

Metcon:

[OPEN + PERFORMANCE]

As Many Rounds and Reps as Possible In 15 Minutes:

12/9 Calorie Bike

9 Toe to Bar

6 Alternating

April 11, 2024

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Thursday

Metcon:

[OPEN]

For Time:

100m Suitcase Carry Right Single (70/44)KB

100m Suitcase Carry Left Single (70/44)KB

100m Sled Drag (115/80) (Forward)

100m Sled Drag (Backwards)

150 Double Unders

100m Farmers Carry (70/44’s)

100m Front Rack Carry (70/44’s)

100m Sled Drag

April 10, 2024

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Wednesday

Strength:

Rack Pull Above Knee 

7 x 3

New Set Every 2:00

Build to Heavy Triple

 

Metcon:

[OPEN]

5 Rounds

For Time:

5 Power Snatch (135/85)

10 Burpee Box Jumps (24/20)

 

[PERFORMANCE]

5 Rounds

For Time:

5 Power

April 9, 2024

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Tuesday

Metcon:

[OPEN]

For Time: 

500/400m Row 

400m Run 

21 Chest to Bar Pull-Ups

Rest 4:00

500/400m Row 

400m Run 

15 Toe to Bar

 

Rest 4:00 

500/400m Row 

400m Run 

9 Bar Muscle-Ups

  • Score total time

April 8, 2024

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Monday

Strength:

Box Squat 

7 x 3@ 75%

New Set Every 1:00

 

Metcon:

[OPEN]

12 Minutes

Every Minute On The Minute

#1 20 Wallball – (20/14-10/9’) 

#2 15 GHD Sit-Ups

#3 10 Suitcase Reverse Lunges (50/35’s)

 

[PERFORMANCE]

12 Minutes

Every

April 7, 2024

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