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CFMG Events

SWOD:

Hatch Squat Program

Week #5 Day #2

Back Squat: 65%x6, 70%x6, 80%x6, 80%x6

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

20 Pull-Ups

15 Sit-Ups

10 Thrusters (135#/95#)

-3 Rounds for Time-

(8 minute cap)

 

Don't Swing Your Kids By The Arms, Please

Melting That Old Advice About Ice

Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar

Coconut Water Changes Its Claims

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.

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"Fourging" Elite Fitness

The Paleo Proposal

Kevin Ogar: Life After The Injury

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 an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

 

Having Bad Days In The Gym?

Tears Of Joy: Annie Thorisdottir

10 Things To Do In College (Probably) More Important Than Going To Class

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


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Almond Pulp Double Chocolate Cookies

Bodybuilder Goes CrossFit

The Life-Or-Death Reason Kids Need To Learn To Fail

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


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Yearning For The Wild

CrossFit Games 2014 Workout Analysis: Individual Workouts

Open Gym

9am-Noon

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 in a plank position.

Medicine Ball Cleans

How Much Sleep Do You Really Need?

Khalipa's Seventh Year

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: 50 Double Unders

Min 3: 15 Toes-to-Bar

Min 4: 1 Minute Rest

-3 Rounds for Reps-

 

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Tropical Paleo Granola

Miranda Oldroyd: How CrossFit Saved My Life

Page 16 of 116

Latest W.O.D.

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1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:80 W.O.D.

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1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:128 W.O.D.

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1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:45 W.O.D.

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1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:64 W.O.D.

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1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:159 W.O.D.

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1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:168 W.O.D.

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1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:149 W.O.D.

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1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:191 W.O.D.

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1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:193 W.O.D.

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1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:127 W.O.D.

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1/17/2015

1/17/2015

WOD: AMRAP in 8 Minutes 1 Bar Muscle-up (Sub = 1 Ring Dip) 1 Thruster (135#/95#) 2 Bar Muscle-ups (Sub = 2 Ring Dips) 2 Thrusters 3 Bar Muscle-ups (Sub = 3 Ring Dips) 3 Thrusters…..   Free Beginner WOD Skill: Strict Press WOD: AMRAP in 12 Minutes 6 Burpees 8 Strict Press 10 Static Lunges 200m Run Please join us today for...

ian - avatar ian 12 Jan 2015 Hits:157 W.O.D.

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1/16/2015

1/16/2015

WOD: EMOM for 10 Minutes 5 Deadlifts (you pick the weight) 5 Strict HSPU Rest 3 Minutes AMRAP in 10 Minutes 2 Power Cleans (135#/95#) 2 Burpees Over Bar 4 Power Cleans 4 Burpees Over Bar 6 Power Cleans 6 Burpees Over Bar…. {youtube}MVW8Pz-rgmw{/youtube} Come to our CrossFit Mission Gorge Total Party on Saturday, January 24th at 9:30am! Body Image And Body...

ian - avatar ian 12 Jan 2015 Hits:195 W.O.D.

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