A+ R A-

CFMG Events

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

Mobility/Warm-Up:

A1) Banded Good Mornings, 2 sets x 15 reps

A2) Keg Drill, 2 sets x 1 minute

WOD:

"Diane"

21-15-9

Deadlifts (225#/135#)

HSPU

-For Time-

(10 Minute Cap)

Free Beginner WOD at 10am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Burpees

15 Sit-Ups

200m Run

-AMRAP in 13 Minutes-


5 Healthy Spring Salads

 

WORKOUT 14.5

21-18-15-12-9-6-3 Reps for Time of:
Thrusters (95#/65#)
Burpees Over Barbell

Dim lights Embed Embed this video on your site

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Please join us for the CrossFit Open Workout 14.5 and Paleo Potluck TOMORROW, March 28th at 4pm!! First heats will begin at 4pm, and we hope to finish by 6/6:30pm to celebrate with food, drinks, and friends!

Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

15 Things You Didn't Know Your iPhone Could Do

How To Make The Perfect Fried Egg

WOD:

Jerk Balance 4/4/4/4/4

Unilateral Dumbbell Strict Press 8/8/8/8/8


More Technique Work In The Jerk

Adapting To The Grind: Mental Toughness And Visualization For Weightlifting

Page 18 of 108

Latest W.O.D.

Prev Next

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:73 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:114 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:124 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:117 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:136 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:83 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:122 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:170 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:158 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:212 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:184 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:208 W.O.D.

Read more