A+ R A-

CFMG Events

SWOD

Power Clean 5/5/4/4/3


OHS 6/6/9/12/15

(the goal here is to work up to your 15 rep max)


Take a rest between sets:

A1) Max Ring Dips in 30 Seconds x 3

A2) Max Toes to Bar in 30 Seconds x3

Score is total ring dips and total toes to bar



Expansion Pot Luck Team WOD starts around 10 am remember if you want to get in 12.5 we will be running the WOD from 8 am to 10 am

Advanced Olympic Weightlifting- Saturday March 31st- Reserve your spot today!

Don't forget to reserve your spot in class via our Mind Body Online system. You can find more info. HERE. Thank you for your cooperation. If you still haven't received your CFMG Key Tag, please let your coach know and they will set you up.

This coming Saturday we are hosting an Expansion Potluck and Team WOD. We will not be holding regular classes that day, but between 8am-10am we will be running WOD 12.5. If you are registered for the Open and want to take on WOD 12.5 at that time you can.


Partner WOD

12 Deadlifts (135#/95#)
12 Burpees

12 Sit ups

12 Min AMRAP

1 Bar 1 Person Working at a Time


3 Min Rest

Partner WOD

100 Pull-Ups

100 Air Squats

100 Push ups

12 Min AMRAP

While one Person is working, the other person must be doing single rope skips.  If the jump rope is not moving the other person can not work.

 

Open Gym Today!

10am-1pm

Only a $5 drop-in for non members.

Happy St. Patrick's Day! Don't forget to wear something green today!


WOD 12.4

150 Wall ball shots (20#/14#) (10' target/9' target)

90 Double Unders

30 Muscle-ups

-AMRAP in 12 min-


*If you are registered for the Open you should not be scaling this workout. Only reps completed RXed will be counted towards your score, and be prepared to validate your fellow competitors. Take a look at the standards HERE.*


If you are not participating in the Open you will be doing the following:

"Karen"

150 Wall Ball (20#/14#)

-For time-


FREE Beginner WOD at 10am

"Tabata Something"

How it works: 20 seconds of work followed by 10 seconds of rest for 4 minutes. You will have about 2 minutes of recovery between movements.

1) Air Squats

2) Sit-ups

3) Burpees


Do What You Hate

The Bacon Manifesto

Keep pushing Team CFMG! Regionals 2012 is within your grasp! No pressure Sealed


SWOD: OTMEM for 6 min. 5 reps of shoulder to over-head with a barbell (you pick the weight)

You may strict press, push press, and/or jerk. We recommend using around 60-65% of your 1RM. You must pull the barbell from the floor (i.e. clean or squat clean).


WOD:

10 Squat Cleans (95#/65#)

10 Thrusters (95#/65#)

200m run

-AMRAP in 12 min-


Concerned about those double unders in WOD 12.4? Checkout these useful tips from our good friends at RX Jump Ropes.

Watch this video from Carl Paoli and K-Star for WOD 12.4

Dim lights Embed Embed this video on your site


The Guy at the Back

Why Fast? Part 1

SWOD:

Hang Squat Snatch 4/4/3/3/2/2


WOD:

AMRAP in 5 min

6 Burpees

12 Box Jumps (24"/20")

Rest 2 minutes

AMRAP in 5 min

6 Pull-ups

12 KB Goblet Lunges (53#/35#)


Don't forget about our Expansion Potluck and Team WOD

Advanced Olympic Weightlifting Clinic

In case you were wondering, that tattoo on Jake's arm means he's HAM.


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-

*We are going to be updating the leader board after today's WOD. Only the top 8 Males and Females will have their scores posted. WODs must be completed RXed to get on the leader board. If we have a larger class will run two heats.


Rest 3 min.


40 Push-ups

1 mile run

40 push-ups

-For time-


Our 800m marker is located at 4651 Mission Gorge Pl. Run there and back.


Interested in an Advanced Olympic Weightlifting Clinic? More info. HERE.

Going from Point A to Point B

Every Rep Counts.....or Not


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Page 78 of 106

Latest W.O.D.

Prev Next

10/02/2014

10/02/2014

Foundations this Saturday will meet from 10am-Noon.   SWOD: A1) Hang Power Snatch 5/5/3/3/3 A2) Snatch Pulls (Complete the 1st and 2nd Pull) 5/5/5/5/5   WOD: -AMRAP in 10 Minutes- 12 Toes to Bar 10 Box Jumps (24”) 8 Deficit Handstand Push-Ups (Use 45# Bumpers) Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Overhead...

ian - avatar ian 27 Sep 2014 Hits:72 W.O.D.

Read more

10/01/2014

10/01/2014

Pre-WOD: Chinese Plank Hold, 30-60 Seconds x 4 Sets WOD: 6 Jerks (185#/125#) 12 KB Swings (70#/53#) 800 Meter Run -3 Rounds for Time-   Why You Hate Work The Case For Delayed Adulthood Fish Oil And Traumatic Brain Injuries The Flexible Definition Of Mobility   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am

ian - avatar ian 27 Sep 2014 Hits:120 W.O.D.

Read more

9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

ian - avatar ian 27 Sep 2014 Hits:112 W.O.D.

Read more

9/29/2014

9/29/2014

Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

ian - avatar ian 27 Sep 2014 Hits:160 W.O.D.

Read more

9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

ian - avatar ian 22 Sep 2014 Hits:54 W.O.D.

Read more

9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

ian - avatar ian 22 Sep 2014 Hits:110 W.O.D.

Read more

9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- 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! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

ian - avatar ian 22 Sep 2014 Hits:105 W.O.D.

Read more

9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} 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! Be sure to sign up HERE on...

ian - avatar ian 22 Sep 2014 Hits:152 W.O.D.

Read more

9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- 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! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

ian - avatar ian 22 Sep 2014 Hits:138 W.O.D.

Read more

9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:191 W.O.D.

Read more

9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

ian - avatar ian 21 Sep 2014 Hits:379 W.O.D.

Read more

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:92 W.O.D.

Read more