A+ R A-

CFMG Events

S WOD

Split Jerk or Push Jerk 3/3/2/2/1/1

WOD

20 KB Swings (53#/35#)

20 Push Press (135#/95#)

20 Goblet Squats (53#/35#)

2 Rnds

Brad and James working through 50 Wall Ball from the Chipper last week!

 

Kendrick Farris tells his story

Push Press Technique

Katie Hogan after Event Three

WOD

A1) Snatch Balance- weight should be 50% of 1 Rep Max Snatch (light weight)

5/5/5/5/5

A2) Ring Push Ups

10/10/10/10

Then,

Buy In: 100 Double Unders

3 Box Jumps (24'/20')

3 Burpees

6 Box Jumps

6 Burpees

9 Box Jumps....continue Pattern

9 Min AMRP




Double Under Crossovers

Woman's Rope Climb Clean Workout From CFG5

Gymnastics Flexibility Movements



WOD

Buy In: 400 M Run

6 Squat Clean Thrusters (135#/95#)

10 Chest to Bar Pull ups

5 Rnds

Cash Out: 400 M Run

A huge thanks again for all the Support that was shown for Ted Hoyt over the weekend! We were overwhelmed by the turn out. Stronger Together!

 

Video of the Ted Hoyt WOD by Geoff

Khalipa and the Squat Clean Thruster

Tips for Chest to Bar Pull Ups

 

 

OPEN GYM 10am-1pm

Work on a weakness and/or make-up a WOD you missed this week.


Today we will only be holding the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt is one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting near the parking lot just North of The Hilton hotel. Simply drive South down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

Please wear something green. The color green Green has great healing power. Green also suggests stability and endurance.


The Ted Hoyt WOD will be as follows:


In teams of two:

Run

100 Burpees

100 Sit-ups

100 Air squats

Run

Partner Wheel Barrow

-For time-


All movements must be completed in order. Partners must run together, but the reps may be divided up among the partners. However, while one partner is working the other partner will hold a plank position. We will determine the running distances and partner wheel barrow distance when we arrive at Mission bay Park. We will also brief everyone on the WOD prior to starting.


CFMG WOD

"Helen"

400m run

21 KB Swings (53#/35#)

12 Pull-ups

-3 rounds for time-


To Crunch or not to Crunch

That Covert Yogurt: When Food gets Sneaky

SWOD

A1) Deadlift 3/3/3/3/3

A2) V-up sit-ups 10/10/10/10


EWOD

400m run

30 sec recovery

200m run

30 sec recovery

-2 rounds for time-

 

POSE Tech

Can Women be too Buff?

Smart Spice: Cumin

A BIG Congratulations to Trevor on his recent engagement to Monica and to Mark for his new venture. Saud, we miss you!

 

WOD

50 Wall Ball (20#/14#)

40 sit-ups

50 Static lunges

40 Pull-ups

50 Double Unders

40 Thrusters (65#/45#)

800m run

50 Box jumps (24"/20")

40 Swings (53#/35#)

-For time-

 

Outside The Games Bubble

HYDRATE!

 


 

This coming Saturday (8/6) we will only be holding ONLY the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt in one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting in the parking lot closest to The Hilton hotel. Simply drive down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

SWOD

You will have 15 min to work up to your 3 rep max of Push jerk or Split Jerk


WOD

-3 rounds with 1 min of rest between rounds-

AMRAP in 3 min

20 double unders

10 toes-to-bar

 

Why Exercise Won't make You Thin

501 Unbroken Double Unders

Chris Spealler explains double unders

Getting Bin Laden

Page 91 of 101

Latest W.O.D.

Prev Next

7/31/2014

7/31/2014

Team WOD: 10 Toes-to-Bar 400m Run -10 Rounds for Time and Distance on Rower- Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds. {youtube}grxVHi5LpRo{/youtube} "Fourging" Elite Fitness The Paleo Proposal Kevin Ogar: Life After The Injury

ian - avatar ian 29 Jul 2014 Hits:64 W.O.D.

Read more

7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

ian - avatar ian 29 Jul 2014 Hits:134 W.O.D.

Read more

7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:117 W.O.D.

Read more

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:170 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:72 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:144 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:163 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:256 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:206 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:230 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:238 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:113 W.O.D.

Read more