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CFGV WOD

Saturday

“White”

5 Rounds 

For Time:

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/25 lb plate)

400m Run

 

June 24, 2022

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Friday

Skill:

Turkish Get-Up

3 x 3 (Per Side)

  • Use a variety of implements today!)
  • (Wallballs, Slamballs, Barbells, Dumbbells and Kettlebells)
  • Use balls and barbells to train stability and balance
  • Use dumbbells and kettlebells if you want to go heavy!
  • Have

June 23, 2022

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Thursday

Metcon:

As Many Calories as Possible In 25 Minutes:

Row Calories

[On the 0:00]: 200m Farmers Carry (53/35’s)

[On the 5:00]: 200m Mixed Grip Carry 

[On the 10:00]: 200m Front Rack Carry

[On the 15:00]: 200m Mixed Grip Carry

[On

June 22, 2022

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Wednesday

Strength:

Front Squat

5×5

New Set Every 2:00

Across @ approx 75%)

 

Metcon:

For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder To Overhead (95/65)

Front Squat (95/65)

* 30 (60 Singles) Double Unders After Each Round

 

L-2 Extra Credit

 

 Choose One

June 21, 2022

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Tuesday

Team Tuesday:
As Many Rounds and Reps as Possible In 25 Minutes

  1. 250/200m Row
  2. 200m Sled Drag (90/70)
  3. 200m Run
  4. 15 Box Jumps 24/20”
  5. 15 Burpees
  • Partners Alternate Movements
  • Partners must physically tag with high five other partner to switch

June 20, 2022

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Monday

Metcon:

5 Rounds

Every 4:00

Bike 20/15 Calories

7/5 Strict Chin Ups

5-4-4-3-3 Hang Power Snatch

  • Climb in weight on the hang power snatch. Record weights from each round!

 

L-2 Extra Credit:

Choose One of The Following Rep Schemes:

June 19, 2022

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Sunday

Metcon:
Every Minute On The Minute for 8 Minutes

15/12 Calorie Row or 12/9 Calorie Bike

  • Rest 2:00 then…

 

Every Minute On The Minute for 8 Minutes

7 Burpee Box Jumps (24/20)

  • Rest 2:00 then…

 

Every Minute On The Minute

June 18, 2022

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Saturday

“Bulger”

10 Rounds 

For Time:

150m Run

7 Chest-to-Bar Pull-Ups

7 Front Squats (135/95 lbs)

7 Handstand Push-Ups

 

June 17, 2022

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Friday

Skill:

Complete 5 Rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-Ups (to support)

*Link to Demo (Old School CrossFit)

https://youtu.be/DfX8yYzP9TA

 

Metcon:

For Time:

1000m Row

  • Use

June 16, 2022

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Thursday

Strength:

Pause Deadlifts

3-3-3-3-3

  • Pause 2 seconds below the knee
  • New Set Every 2:00
  • No Touch and Go
  • Progressive

Metcon:

As Many Rounds and Reps as Possible In 12 Minutes

6 Lateral Burpees Over Barbell

9 Deadlifts (185/125)

30 Double

June 15, 2022

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