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CFGV WOD

Thursday

For Time:

30 Box Jumps 24/20

30 Toes to Bar

30 Kettlebell Swings 53/35

30 Front Squats 75/55

30 Alternating Dumbbell Snatches 50/35

30 Shoulder to Overhead 75/55

30 Burpees

30 Wallballs 20/14- 10/9

30 Hang Power Cleans 75/55

30

August 5, 2020

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Wednesday

Rowing Intervals:

On a 25:00 Clock
5 Rounds
:50 on/:10 off
:40 on/:20 off
:30 on/:30 off
:20 on/:40 off
:10 on/:50 off

  • Score total Calories Rowed
  • Use intervals variable feature to plug into the rower

Accessory:

Alternating Tabata for

August 4, 2020

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Tuesday

Push Press

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

For Time:

21 Shoulder to Overhead 115/75

5 Rounds of “Strict Cindy”

15 Shoulder to Overhead

3 Rounds of “Strict Cindy”

9 Shoulder to Overhead 

1 Rounds of “Strict Cindy”

  • 1 Round

August 3, 2020

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Monday

3 Rounds For Time:

(1 Round Every 10:00)

800m Run

30/24 Calorie Bike

100 Double Unders (or 200 Single Unders)

  • Score Each Interval
  • RX+: Wear a vest

Accessory:

4 Rounds:

30 Seconds Dual Dumbbell Rows (2020 tempo)

30 Seconds Rest

August 2, 2020

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Sunday

For Time:

500/400m Row 

30 Dumbbell Bench Presses 50/35’s

1,000/800m Row

20 Dumbbell Bench Presses 50/35’s

2,000/1600m Row

10 Dumbbell Bench Presses 50/35’s

  • Rx+: 70/45’s Dumbbells 

Accessory:

Midline work

3 Rounds:

20 Abmat Sit-Ups (strict w/ hand crossed)

30 Banded

August 1, 2020

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Saturday

“Bradley”

10 Rounds For Time:

100m Sprint 

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds

L2 Accessory:

30 Power Cleans 185/125

 

July 31, 2020

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Friday

As Many Rounds and Reps as Possible in 12 Minutes:

15/12 Calorie Assault Bike

10 Alternating Dumbbell Snatches 50/35

5 Handstand Push-Ups

  • Sub Dumbbell Push Presses 50/35’s for Handstand Push-Ups

Accessory:

3 Rounds For Quality

7 Single Arm Kettlebell Deadlift

July 30, 2020

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Thursday

For Time:

1600/1200m Row

800m Sled Drag 90/70

400m Kettlebell Farmers Carry 53/35’s

200m Sandbag Carry 100/60

L2 Accessory:

3 Sets

7/5 Strict Dips

20 Overhead Triceps Extension

 

July 29, 2020

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Wednesday

Power Clean + Front Squat + Squat Clean

  • Drop the barbell between the Front Squat and Squat Clean
  • New set every 2:00
  • Progressive
  • 1-1-1-1-1-1-1

As Many Rounds and Reps as Possible in 3 Minutes:

9 Power Cleans 115/75

9 Burpees

July 28, 2020

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Tuesday

For Time:

5 Rounds:
10 Push-ups
10 Pull-ups
Then…
3 Rounds:
20 Wall-Balls 20/14- 10/9′ line
30 Ab Mat Sit-Ups
Then…
1 Round:
50 Calorie Row

  • Score total time

Accessory:

Alternating Double Tabata x 4 Rounds:

#1 :40 On –

July 27, 2020

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