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CFGV WOD

Saturday

For Time:

Cash-In:

100 Double-Unders

Then, perform:

12 Power Snatches (95/65)

24/18 Calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (50/35)

12 Power Snatches (95/65)

24/18 Calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (50/35)

12 Power Snatches (95/65)

24/18

January 15, 2021

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Friday

Push Press

  • 3-3-3-3-3
  • New Set Every 2:00
  • Progressive

As Many Rounds and Reps as Possible In 12 Minutes:

3 Shoulder to Overhead 95/65

3 Toes to Bar

3 Box Jumps 24/20

6 Shoulder to Overhead

6 Toes to Bar

6

January 14, 2021

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Thursday

For Time:

75/50 Calorie Row

20 Suitcase Reverse Lunges (35/20’s)

60/40 Calorie Row

20 Suitcase Reverse Lunges

45/30 Calorie Row

20 Suitcase Reverse Lunges

30/20 Calorie Row

20 Suitcase Reverse Lunges

15/10 Calorie Row

20 Suitcase  Reverse Lunges

  • RX+ Dumbbell

January 13, 2021

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Tuesday

Deadlift

  • 5-5-5-5-5
  • New Set Every 2:00
  • Progressive
  • No Touch and go

Metcon:

12 Minutes:

Every Minute On The Minute (4x Rounds)

#1 10 Russian Swings (Heavy)

#2 20 Ab Mat Sit-Ups

#3 40 Double Unders

RX+ Toes to Bar for

January 11, 2021

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Monday

Metcon:

As Many Reps as Possible in 4 Minutes

Row 500/400m

21 Thrusters 95/65

  • Max burpees with remaining time

Rest 4:00

As Many Reps as Possible in 4 Minutes

Row 500/400m

15 Thrusters 115/75

  •  Max burpees with remaining time

Rest

January 10, 2021

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Sunday

For Time:

80/60 Calorie Bike

60 AbMat Sit-ups

40 Goblet Step Back Lunges 50/35

20 Dumbbell Burpees 50/35’s

40 Goblet Step Back Lunges 50/35

60 AbMat Sit-ups

80/60 Calorie Bike

  • Dumbbell Burpee = Holding DB’S in suitcase position (drop down,

January 9, 2021

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Saturday

CrossFit Open 11.5

As Many Rounds And Reps As Possible In 20 Minutes:

5 Power Cleans 145/105

10 Toes-To-Bar

15 Wall Balls 20/14 – 10/9 

 

January 8, 2021

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Friday

Bench Press

  • 5-5-5-5-5
  • New Set Every 2:00
  • Across (approx 75%)

5 Rounds For Time:

7 Left-arm Dumbbell Rows

7 Right-arm Dumbbell Rows

21 Dumbbell Bench Presses

500m Row (24/18 calories Bike)

  • Men: 50-45lbs . Dumbbells
  • Women: 35-30lbs. Dumbbells
  • RX+ Rows

January 7, 2021

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Thursday

Rope Climbs:

  • Rope Climb Footholds:
    • J-Hook
    • Spanish hold (wrap)

As Many Rounds and Reps as Possible in 15 Minutes:

15/12 Assault Bike Calories (20/15 Row Calories)

50 Double-Unders (100 singles)

3/2 Rope Climbs

  • RX+ 20/15 Calorie Bike

L-2 Accessory:

30

January 6, 2021

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