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CFMG Events

NO Open Gym Tomorrow. We will be at the OC Throwdown

WOD

12 Burpees

15 Pull ups

400 M Run

21 KB Swing

-4 Rnds for Time-

Come Check out the OC Throwdown 3 CFMG Athletes are Competing

Beyond Easy Pulled Pork

WOD

Power Snatch 6/6/6/6/6

Sit ups 15/15/15/15

WOD

15 Push ups

15 Deadlifts (95#/65#)

15 Push Press (95#/65)

7 Min AMRAP

Whiteboard Wednesday CFE

CrossFit and Social Media

SWOD

Cleans 4/4/4/4/4

Wrist Stretch (Demo starts at 3:50 in this video

30 Seconds each wrist between sets

This is strength/speed portion, each round is timed on your own.  Post slowest run and load used

Back Squat 8/8/8/8/8

After each set complete a 200 M Sprint

Rob O on Power Cleans

Katie Hogan on Power Cleans

WOD

Chipper

50 Double Unders (200 singles)

30 Box Jumps (24/20)

50 KB Goblet Lunges (53#/35#)

30 Toes to Bar

50 Jumping Air Squats

30 Deadlifts (185#/115#)

50 Double Unders

30 Box Step ups (24/20)

50 1 Arm KB Clean and Jerks (53#/35#)

An example of the one arm KB Clean in the WOD you just need to finish with a jerk overhead!

CFMG Nutrition and Lifestyle Course

Caveman Cooking TV

25 Ways CrossFit is Changing the World


SWOD

Push Press 3/3/3/3/3

Shoulder Distraction Drill Between the first 3 sets 30 Seconds on each arm

WOD

800 M Run (once)

10-1

KB Swing

Burpee

(10 KB Swings 10 Burpees, 9 KB Swings 9 Burpees....)

Congratulations to Michele who also completed the Disney Half Marathon last weekend! PR too!

The OC Throwdown Announces its location

2 Day CrossFit Endurance Training Camp

WOD

"Barbara"

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

5 Rounds

*Time cap is 35 min, please scale accordingly or stop at 35 min*

Jenny and Shelby after completing their Half Marathon! Great job ladies.

See how they trained HERE

Pat Barber on Barbara

CrossFit Kids in LA

 

OPEN GYM

10am-1pm

A Funny Moment in CFMG History

 

WOD:

Fight Gone Bad

Wall Balls (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jumps (24"/20")

Push-press (75#/55#)

Row (for Calories)

Rest

-3 rounds for reps-

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


If anyone is interested in trying a sectional or regional WOD, join us at 11am


Free Beginner WOD at 10am

5 Burpees

10 Kettlebell swings

15 Air squats

200m run

-AMRAP in 12 min-

 


Page 103 of 126

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