WOD;
For Time:
100 Widegrip Deadlift
75 Power Snatch
50 Hang Power Snatch
25 Hang Squat Snatch
*95/65lb
*May break up into sets as athlete chooses, every time athletes change exercises there is a 15 Box Jump buy in @ 24″
*40 Min CAP
CFV WOD 8/31/2015
WOD;
7 Min AMRAP of
15 Calorie Row
15 Thrusters 75/55lb
Rest 1 Minute
7 Min AMRAP of
15 Pullups
15 Pushups
Rest 1 Minute
7 Min AMRAP of
15 Ab Mat Situps
15 Air Squats
Score is total Rounds plus Reps, every 30 reps will be recorded as a round
CFV WOD 8/29/2015
WOD;
For Time:
100 Jumping Pullups
40 Double Unders
80 Wall Ball 2fers
80 Double Unders
60 Clean and Jerks 115/75lb (alternating partner rep for rep)
120 Double Unders
40 Dips
160 Double Unders
20 Wall Climbs
200 Double Unders
*2 Person Teams, must split work evenly
*May work on DUs at the same time but only one teammate works on additional movements at a time
*Must alternate partners every rep on C&J (no drop)
CFV WOD 8/28/2015
WOD;
2 Rounds of;
50 Bar Hops (L+R=2)
30 Overhead Squats 75/55
40 Bar Hops
30 Floor Press
30 Bar Hops
30 Bent Over Row
20 Bar Hops
30 Back Rack Lunges (L+R=2)
10 Bar Hops
30 Hang Power Cleans
*3 Minute rest between rounds. Each round scored separately.
50 Bar Hops (L+R=2)
30 Overhead Squats 75/55
40 Bar Hops
30 Floor Press
30 Bar Hops
30 Bent Over Row
20 Bar Hops
30 Back Rack Lunges (L+R=2)
10 Bar Hops
30 Hang Power Cleans
*3 Minute rest between rounds. Each round scored separately.
Cash Out
Manmaker Surprise
CFV WOD 8/27/2015
WOD;
‘The Seven’
7 Rounds For Time of:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees-To-Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 32/24kg
7 Pull-ups
Compare to your performance on 7/24/2014
CFV WOD 8/26/2015
Skill;
1RM Deadlift
WOD;
9 Minute AMRAP
25 Double Unders
25 AbMat Sit-ups
25 Double Unders
25 AbMat Sit-ups
CFV WOD 8/25/2015
WOD;
‘IsaGrace’
For Time:
30 Reps of Snatch 135/95lb
30 Reps of Clean and Jerk 135/95lb
Compare to your performance on 7/3/2014
CFV WOD 8/24/2015
WOD;
‘Cindy XL’
20 Min AMRAP for reps of:
5 C2B Pull Ups
10 Depth Pushups (45/35lb plate platforms)
15 Front Squats 75/55lb
Cashout;
1 Mile Run
CFV WOD 8/22/2015
WOD:
2 Rounds of 4 Cycles of 20 sec on, 10 sec off of each couplet, alternating partners
*Hand Stand Hold
Hang Squat Clean 75/55lb
THEN
*Bar Hang
Hang Squat Snatch 75/55lb
Rest 1 Min
*Front Squat Hold
Ab Mat Situps
THEN
*OHS Hold
Ab Mat Toes2Ring
*Reps will only be counted if partner is in hold position
CFV WOD 8/21/2015
WOD;
21, 15, 9
Deadlift 285/185
Burpee
*Complete a 400 meter run after each round