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CFMG Events


WOD:

In Teams of two

130 Snatches (95#/65#)

-For time-

*5 Burpees at the top of each minute.

You may power snatch or squat snatch. One partner works at a time. You may split up the reps however you'd like. You can not start again until both partners have finished the burpees.


If you are registered for the Open Sectional you will be doing WOD 12.2. Please come ready to judge/validate other competitors. Good Luck!


Free Beginner WOD at 10am

10 Kettlebell Swings

10 Hand-lift push-ups

10 sit-ups

10 Air Squats

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Freakish Strength with Proper Core Training

CrossFit Games Breakdown 12.2

Coach B Teaches the Snatch

Hunter during the Tough Mudder. Some of those yellow wires contain 10,000 volts of electricity!


11 Pull-ups

22 Sit-ups

33 Double unders (sub = 99 single unders)

400m Run

-AMRAP in 20 min-


WOD 12.2

Conditioning 101

Never Enough CrossFit

Happy Birthday Coach James!


SWOD:

Back Squat 4/4/3/3/2/2 then,

Walking Lunges w/ KBs or DBs, 18 steps x 4 sets then,

GHD Hip Extensions, max. reps in 20 sec x 5 sets


Fix That Squat

GHD Hip Extensions

Might As Well Face It, You're Addicted To....Food?

Happy Leap Year!


WOD:

15 Overhead squats (115#/85#)

10 Burpees

10 Overhead squats

10 Burpees

5 Overhead squats

800m run

5 Overhead squats

10 Burpees

10 Overhead squats

10 Burpees

15 Overhead squats

-For time-


Please be careful when running at CFMG

Surf and Turf Lettuce Tacos

Winter Break Road Trip

Just some of the beautiful ladies of CFMG! Who says doing CrossFit makes you big and bulky!?!?!


SWOD:

A1) Push-press 4/4/4/4/4 (@75% or more of your 1 RM)

A2) Strict pull-ups, max. reps x 4 sets


WOD:

20 Power cleans (135#/95#)

30 push-ups

-3 Rounds-

800m Run

-For time-


Powerful Reasons to use a workout log

Supplement Evaluation Checklist


Congrats to all those who finished the Tough Mudder run this past Saturday and Sunday!

 

New CFMG Members, Foundations starts tonight. Smile


SWOD:

A1) Pistol Squats, 8 reps per leg x 5 sets

A2) Max Games Standard Box Jumps (30"/24") in 1 min x 4 sets


WOD:

In Teams of Two:

AMRAP in 10 min

30 Sit-ups

40 KB Swings (53#/35#)

50 KB Goblet Squats (53#/35#)

Partners may split the reps however they'd like.


Athletes

Your Guide to Exotic Meats

WOD

OPEN GYM from 10 am to 1 pm


WOD

AMRAP in 7 Min

Burpees (jump to a 6' target)

If you are competing in the CF open you have priority to get a target and you must have an official judge who has a score sheet or whiteboard to keep track of your reps. (do not count in your head)


Free Beginner WOD at 10 A.M

12 Min AMRAP

6 Burpees

9 KB Swings

12 Box Jumps

15 Air Squats

 

Breakdown of WOD 1

Mental Strategy


Page 99 of 126

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