Close

CFGV WOD

Tuesday

5 x 3:00 Rounds

Run 200m w/ Medicine Ball (20/14)

With Remaining Time:

Max Reps Wallball- (20/14-10/9)

Rest 1:00 Between Rounds.

 

  • Score Total Wallball Reps
  • Sub 250/200m Row or (15/12 Cal Bike)

 

Accessory:

Midline Finisher:

3 Rounds 

:30

October 25, 2021

Read More

Sunday

Skill

15 Minutes:

Handstand push-ups progressions;

-tripod

-tripod to headstand hold

-tripod kip out to plank

-tripod kip out to wall

-kipping HSPU

 

3 Rounds

For Time:

10- Shoulder to Overhead (115/75)

10- Box jumps (24/20”)

100m- Single Overhead

October 24, 2021

Read More

Saturday

2 Rounds 

For Time:

Run 400m

30 Power Snatches (75/55 lbs)

Run 400m

3/2 Rope Climbs

Run 400m

30 Bar Facing Burpees

 

October 22, 2021

Read More

Thursday

Tabata Mash-Up

8 Rounds:

:20 Work

:10 Rest

For Reps:

#1 Russian Swings (53/35)

#2 Ab Mat Sit-Ups

#3 Suitcase Reverse Lunges (35/20’s)

#4 Hand Release Push-Ups

#5 Ball Slams (30/20’s)

  • Rotate Each Interval

RX+

(70/44) Swing

(50/35’s) Lunge

(40/30)

October 20, 2021

Read More

Tuesday

“Team Tuesday”

As Many Calories as Possible in 25 Minutes:

(Partner #1)

Max Calorie Bike

(Partner #2)

100m Farmers Carry (53’s/35’s)

15 Box Jump Overs (24″/20″) 

  • When partner finishes carries, jumps and slams that initiate the switch

 

Individual Version

October 18, 2021

Read More

Sunday

3 Rounds 

For Reps:

2:00 Bike Calories

1:30 Row Calories

1:00 Overhead Squats 95/65

:30 Ab-Mat Sit-Ups

  • Rest 5:00 between rounds
  • No transition time between movements
  • Score total reps
  • May use partners and stagger one works while the other rests

October 17, 2021

Read More