A+ R A-

CFMG Events

Open Gym

9am-Noon

SWOD:

BTN Split Jerks 3/3/3/3/3

A1) GHD Sit-Ups 15/15/15/15

A2) Dumbbell Bench Press 20/20/15/15

 

Free Beginner Class at 10am:

Skill: Air Squat

WOD:

10 KB Swings

10 Air Squats

10 Hand Release Push-Ups

200m Run

-AMRAP in 13 Minutes-

 

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Make Your Produce Go Further

Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.

WOD:

5 Muscle-Ups (sub = 10 CTB Pull-Ups)

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

Dim lights Embed Embed this video on your site

Will We Ever Accept That Exercise Is Often The Best Medicine?

Lacing Up And Showing Up

Building A Superhuman Core

3 Reasons You Aren't Getting Any Stronger

SWOD:

Clean Pull/Squat Clean 2/1 2/1 2/1 2/1 2/1

Front Squat w/ 3 Second Pause at Bottom 4/4/4/4/4

 

When In Doubt, Do Front Squats

Seven Habits Of Highly Effective Squatters

Crock Pot Chicken Fajita Bowl


WOD:

“Broomstick Mile”

25 Back Squats (45#/30#/PVC)

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

50 Squat Cleans

400m Run

50 Power Snatch

400m Run

-For Time-

(Pick a weight, 45#, 33#, 30#, or PVC, that you can complete all the reps for each movement without setting the weight down. )


 

10 Great Snack Recipes For Picky Eaters

In Defense Of Pregnant CrossFitting

How To Poop Like A Samurai

World's Greatest Guacamole

Skill: Running Skill Work

WOD:

400m Run

5 Hang Power Snatches (135#/85#)

10 Burpees

15 KB Swings (53#/35#)

-4 Rounds for Time-

Dim lights Embed Embed this video on your site

Pulling Positions For The Snatch

CrossFit Is More Than The Games

Rethinking Fat: The Case For Adding Some To Your Diet

SWOD: Split Jerk 5/5/3/3/3

WOD:

20 Alternating Leg Pistols

10 Strict HSPU

-3 Rounds-

(6 Minute Cap)

Dim lights Embed Embed this video on your site

The Split Jerk: Start To Finish

The Magic Of Coconut: 10 Sweet And Savory Recipes

Exercises Aim To Reduce ACL Tears In Kids

Why Runners Can't Eat Whatever They Want

Open Gym

9am-Noon

Page 15 of 105

Latest W.O.D.

Prev Next

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:6 W.O.D.

Read more

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:64 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:112 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:67 W.O.D.

Read more

9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

ian - avatar ian 16 Sep 2014 Hits:173 W.O.D.

Read more

9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:86 W.O.D.

Read more

9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:104 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:54 W.O.D.

Read more

9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:119 W.O.D.

Read more

9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:173 W.O.D.

Read more

9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:145 W.O.D.

Read more

9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:129 W.O.D.

Read more