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CFGV WOD

Monday

Strength Superset:

Back Squat (3×5)@ 75% Across

Superset w/…

Strict Pull Up (3×5)

 *Load or use band to challenge for 5 reps each set
*Alternate movements every 1:30

 

Metcon:

[OPEN + PERFORMANCE]

For Time:

15-12–9

Front Squat (95/65)

Pull-Up

February 18, 2024

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Sunday

Metcon:

[OPEN + PERFORMANCE + FITNESS]

For Time:

4 x Shuttle Runs + 2 x Kettlebell Farmers Carry Shuttles

4 x Shuttle Runs + 2 x Kettlebell Front Rack Carry Shuttles

4 x Shuttle Runs + 2 x Kettlebell Mixed

February 17, 2024

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Saturday

Metcon:

[OPEN]

As Many Calories as Possible in 4 Minutes:

25 Single Dumbbell Box Step Ups (70/45) (24/20″)

5 Wall Climbs

Max Calorie Row

  • Rest 4 Minutes

 

As Many Calories as Possible in 4 Minutes:

20 Single Dumbbell Box

February 16, 2024

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Friday

Metcon:

[OPEN + PERFORMANCE]

5 Rounds 

Every 5:00:

10 Toes to Bar

(21/15) Calorie Bike

10 – 8 – 6 – 4 – 2 Deadlifts

  • Build in weight each round (build to a heavy but safe double for the day)

February 15, 2024

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Thursday

Metcon:

[OPEN & PERFORMANCE]

For Time:

40 Wallball (20/14-10/9’)

40 Swings (53/35)

40 Push-Ups

40 Ball Slams (30/20)

40 Box Jumps w/ Step Down (24/20’)

40 Alternating Dumbbell Snatches (50/35)

40 Ab Mat Sit-Ups

40 Goblet Reverse Lunges (50/35)

40

February 14, 2024

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Wednesday

Metcon:

[OPEN]

On the Minute x 6 – 1 Squat Snatch (90%)

 

Rest 4:00

 

On the Minute x 6 – 1 Squat Clean (90%)

 

Rest 4:00

 

For Time:

30 Muscle-Ups (Ring Or Bar, athletes choice)

 …

February 13, 2024

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Tuesday

Metcon:

[OPEN]

3 Rounds 

For Time:

1000/800m Row

40 ft. Overhead Kettlebell Lunge, Right-Arm (53/35)

40 ft. Overhead Kettlebell Lunge, Left-Arm (53/35)

 

[PERFORMANCE]

3 Rounds 

For Time:

1000/800m Row

40 ft. Overhead Kettlebell Lunge, Right Arm (35/20)

40 ft.

February 12, 2024

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Monday

Strength:

Bench Press

50% + 25% Band Tension 

7 x 3

New Set Every 1:00

 

Metcon:

[OPEN]

15 Minutes:

On the Minute
Minute 1 – 10 Dumbbell Bench Press (70/45’s)
Minute 2 – 15 GHD Sit-Ups
Minute 3 –

February 11, 2024

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Sunday

Metcon:

[OPEN]

5 Rounds

For Total Reps

:45 Row Calories

Rest :30

:45 Farmers Carry (70/44’s)

Rest :30

:45 Bike Calories

Rest :30

:45 Sandbag Carry (150/100)

Rest :30

  • For Farmers + Sandbag Carries every 20’= 1 rep
  • Both the

February 10, 2024

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Saturday

Metcon:

[OPEN + PERFORMANCE]

18.2

For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats (2 x 50/35’s)

Bar-Facing Burpees

 

Then, 

 

“18.2 A”

1 Rep Max Clean

Time Cap: 12 Minutes

 

[FITNESS]

18.2

For Time:

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats

February 9, 2024

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