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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 82 of 105

Latest W.O.D.

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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...

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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:65 W.O.D.

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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:74 W.O.D.

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:31 W.O.D.

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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...

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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...

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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

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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

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9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

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9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

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9/7/2014

9/7/2014

Open Gym 9am-12pm

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9/6/2014

9/6/2014

SWOD: Hatch Squat Program: Week 10, Day 2 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 WOD: 10-1 Toes to Bar 1-10 Bar Dips Free Intro WOD at 10am Skill: Med Ball Cleans WOD: 5 Wall Ball...

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