Skill;
Strict Press 1, 1, 1
WOD;
For Time:
100 V-Ups 25/15lb
100 Lateral G2OH 25/15lb
100 SL Situp T2R w/ Abmat
100 Lateral Band Pull (50L/50R)
CFV WOD 1/16/2014
WOD;
2 Rounds for Time of:
30 Box Jump 24″
60 Wall Ball 20/14lb @ 10′
90 Double Unders
*close out each exercise, in each round, with 5 Wall Climbs (30 WCs total)
CFV WOD 1/15/2014
WOD;
1Rep Max Dead Lift
Cashout;
Mobework
CFV WOD 1/14/2014
WOD;
Main Site 1/11/14
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Cashout;
8 x 20 seconds on, 10 seconds off of:
Down Dog
THEN
Seated Forward Fold
CFV WOD 1/13/2014
WOD;
Complete as many reps as possible in 7 min of:
7 Power Snatch 115/75lb
7 HSPU
Rest 3 minutes THEN
Complete as many reps as possible in 6 min of:
6 Floor Press 115/75lb
6 Floor Wipers (L+R=1) 115/75lb
Rest 2 minutes THEN
Complete as many reps as possible in 5 min of:
5 Push Jerk 115/75lb
5 Bar Hops (L+R=1)
Cashout;
Mobework Instruction
CFV WOD 1/10/2014
Skill;
Turkish Getup
WOD;
Four Rounds for Time of:
50 Air Squats
6 TGU (3L/3R) 24/16kg
*Rest exactly 2 minutes between each round, rests are included in total time recorded on the board
CFV WOD 1/9/2014
Skill;
Floor Press 7 reps EMOM for 7 minutes @ 95/65
WOD;
4 Rounds For Reps:
1 Min Calorie Row
1 Min Straight leg situps
1 Min KB Sumo Dead Lift 32/24kg
1 Min Toes through Ring
1 Min Rest
CFV WOD 1/8/2014
WOD;
2 Rounds for Time of:
40 KB Power Snatch (2Hands) 24/16kb
30 HOD Push Ups
20 Pistol Squats (alternate legs)
*Buy into every exercise with 30 Double Unders, clock starts with DUs
Cashout;
Mobework
CFV WOD 1/7/2014
Skill;
Hang Power Clean 3 ,3 ,3
WOD;
Complete as many rounds as possible in 12 minutes of:
5 Push Press
5 Hang Power Clean
5 Straight Leg Dead Lift
*115/75lb
CFV WOD 1/6/2014
Skill;
Mobework
WOD;
For Time:
50 Box Jumps 20″
50 Kettle Bell Swings 24/16kg
50 Lunge (1=1)
*5, 4, 3, 2, 1 of Pull Up, Handstand Pushup
30 Box Jumps 20″
30 Kettle Bell Swings 24/16kg
30 Lunge (1=1)
*5, 4, 3, 2, 1 of Pull Up, Handstand Pushup
10 Box Jumps 20″
10 Kettle Bell Swings 24/16kg
10 Lunge (1=1)
*5, 4, 3, 2, 1 is executed as 5 PullUps 5 HSPU, 4 PU 4 HSPU, 3 PU 3 HSPU and so on
