Close

CFGV WOD

Thursday

Main – CrossFit

Warm-up (No Measure)

ATTENTION:
There will NOT be a WORSHIP/WORKSHOP this Sunday.

Please email questions;
[email protected]

Metcon (Time)

21-15-9
Deadlift 225/155
Toe to bar

Accessory

3 Rounds
superset
15 Stiff leg sit-ups
w/
15 GHD hip extensions

October 31, 2013

Read More

Wednesday

Main – CrossFit

Turkish Get Up (10 x 2)

Every minute on the minute for 10 minute. One Turkish get-up left and right hand. Pick one weight and stay there the entire time.

Metcon (AMRAP – Rounds and Reps)

As …

October 30, 2013

Read More

Tuesday

Main – CrossFit

Hang Squat Clean (20 x 1)

20 x 1 new lift every :45 seconds
Build up to a heavy lift
fast elbows!

Metcon (Time)

25 Minutes
Row 8 250 meter intervals
– Score slowest interval
– rest …

October 29, 2013

Read More

Monday

Main – CrossFit

Press, Push Press, Push jerk- Split Jerk off back (5 x 1 through complex)

Complex is meant to be used for technique and is limited by the amount of weight you can strict press.

Metcon (Time)

Run …

October 28, 2013

Read More

Sunday

Main – CrossFit

Split Snatch (10×2)

Every :90 seconds perform;
2- split snatch

*must alternate legs on rep #2
*do not increase in weight unless you can make lift both sides

Metcon (Time)

5 rounds for time;
9- box jump …

October 27, 2013

Read More

Saturday

Main – CrossFit

Coe (Time)

Womens weight #65
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups

October 26, 2013

Read More

Friday

Main – CrossFit

Deadlift (15 Minutes to establish a 1 rep max)

Metcon (Time)

Sprint Chipper
For time
50- Ab mat sit-ups
15- Power snatches 135/85
10- Burpee box jumps

Cool down

1000m row

October 25, 2013

Read More

Thursday

Main – CrossFit

Gymnastics

PISTOLS

Work progressions

Hallow body position

One leg squats off box
– Straight leg
– Leg out

Roll back squat
Two legs
One leg down- two legs up
one leg down one leg up

3 x …

October 24, 2013

Read More

Wednesday

Main – CrossFit

Shoulder Press (10 Minutes to establish a 1 rep max)

Metcon (Time)

RX plus
185/115
CTB pull-ups
clapping push-ups

6 Rounds
3 Push jerk 155/100
6 Pull-ups
9 Chest to deck pushups

Extra Credit

5×5 of either

October 23, 2013

Read More

Tuesday

Main – CrossFit

Dip and Core (No Measure)

15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double …

October 22, 2013

Read More