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CFV WOD 1/17/2018

Skill;

1RM Split Jerk

WOD;

15 Min AMRAP for Reps of;
2 Front Squats 135/95
2 Burpee Over Bar
2 KBS 24/16kg

*Each round reps will increase by 2 per movement 2/2/2, 4/4/4, 6/6/6 and so on

Compare to your performance on 5/3/2017

CFV WOD 1/16/2018

WOD;

6 Rounds of:

12 Chest 2 Bar Pullups
12 HSPU (RX+ 4/2″ deficit)
12 Hang Power Snatch 75/55lb
12 Thrusters 75/55lb

*30 Min CAP

Cashout;

3 Min Hollow Wall Hold on Parallettes (accumulative)

CFV WOD 1/15/2018

6am and 9am classes are canceled Monday 1/15/2018

WOD;

18 Min AMRAP of:

20 Wall Ball 30/20@10′
15 Burpee Box Jump Overs 24/20″
12 Deadlifts
9 Hang Power Cleans
6 Push Press
*95/65lb

Rest 2 Min THEN

8 Min AMRAP of:

5 Clean and Jerk
50 Double Unders

*RX 135/95lb
*RX+ 205/135lb

Score each AMRAP separately as total reps each.

CFV WOD 1/13/2018

WOD;

30 Min AMRAP of:

300 Double Unders
30 Hang Clean and Jerk 135/95lb
30 Burpees
30 Toes 2 Bar
30 Cal Row
30 Wall Ball 20/14lb @ 10′

Split work evenly between partners. Complete workload per round in any order

CFV WOD 1/12/2018

WOD;

‘Cindy’

20 Min AMRAP of;

5 Pull-ups
10 Push-ups
15 Air Squats

Cash Out:

100 DB Snatch (alternating arms)
*Athlete chooses weight

CFV WOD 1/11/2018

WOD;

CrossFit Open 16.3

Rest exactly 7 Min THEN

CrossFit Open 13.2

CFV WOD 1/10/2018

WOD;

For Reps:

6 Min AMRAP of;
Max Reps of Clean and Jerk
RX 135/95
RX+185/125

Rest 3 Mins THEN

12 Min AMRAP of ;
10 Burpees
20 KBS 24/16kg
30 Abmat Sit-ups

Rest 2 Mins THEN

3 Min AMRAP of;
Max Reps of Pull-ups
RX+ Chest2Bar Pull-ups

CFV WOD 1/8/2018

WOD;

For Time:

30 Double Unders
50 Power Clean 75/55lb
30 Double Unders
50 Thrusters 75/55lb
30 Double Unders
50 Power Snatch 50/35lb DB (alternating arms, 1=1)
30 Double Unders
50 HSPU
30 Double Unders

*30 Min CAP

Cashout;

150 Butterfly Abmat Situps

CFV WOD 1/6/2018

WOD;

12 Minute AMRAP of:
6 Box Jump Overs 20”
6 Power Snatch
12/12, 18/18, 24/24, 30/30, etc..
95/65lb
Split work evenly per movement per set

Rest 2 Min THEN

12 Minute AMRAP of:
30/20 Calorie Row
Max Reps KB Complex 24/16kg
12 SDLHP
9 Tators
6 Hang Power Snatch (2hands)
*One partner rows while other accumulates reps under complex, rower is pacesetter
*Row does not count towards score

Rest 2 Min THEN

12 Minute AMRAP of:
20 Clean and Jerks
30 OHS
40 KBS 24/16kg
95/65lb
Split work evenly per movement per set

Score each AMRAP separately as total reps

CFV WOD 1/5/2018

WOD;

7 Rounds For Time of:

3 C2B Pull-ups/3 Depth Push-ups 45/35
*RX+ 3 Bar Muscle-ups
6 Hang Power Cleans 155/105
12 Burpee Pull-ups
24 Double Unders

1 Rope Climb after rounds 2, 4 and 6
*RX+ 1 Legless Rope Climb

35 Min Time Cap