A+ R A-

W.O.D.

Christmas is coming! Don't forget about The 2011 CFMG Christmas Threesome Throw-down Potluck Extravaganza.


WOD:

Buy in: 800m run

5 Ground to overhead (155#/95#)

15 Toes to bar

10 Ground to overhead

10 Toes to bar

15 Ground to overhead

5 Toes to bar

Cash out: 800m run

-For time-


Rest approx. 5 min then,

30 Double unders (Sub. = 70 single unders)

20 Sit-ups

-4 Rounds for time-


Are you ignorant when it comes to the deadlift?

Different ways to get that barbell overhead

Running Technique

Dim lights Embed Embed this video on your site

 

SWOD:

Sled pulls across the gym x 5 sets (you pick the load)

Your slowest sled pull will get posted to the whiteboard.

We will set up the sled pulls as a relay. You'll want to rest at least 1.5 minutes between sets. Please try to stay in your lane.


WOD:

25 Pull-ups

30 Push-ups

25 Goblet Lunges (53#/35#)

-3 Rounds for time-

 

We are going to begin carrying products from Stronger Faster Healthier very soon, and we want to get a feel for what everyone would like to use, try, etc. Please take a look at the SFH product page and then respond to the Facebook post we started.

 

Prescribed Scaling for Women

Why Gluten Free Isn't Good Enough (part 2)

Sloppy Joes from Paleo Plan


SWOD:

A1) Ring Dips, Max reps in 15 sec. x 5 sets

A2) Strict Pull-ups, Max reps in 30 sec. x 5 sets

A3) Couch Stretch, 45 seconds each leg x 3 sets

Your reps on A1 and A2 do not have to be done "unbroken". You may also use any sort of grip you'd like for the strict pull-ups. Your Score will be the total reps of A1 + the total reps of A2. Checkout this video of the couch stretch at around 2:20.


WOD:

OTMEM (On The Minute Every Minute) for 7 minutes

15 Air Squats

10 KB Swings (53#/35#)

Max. Burpees for the remaining time in the minute

-Your score will be the total amount of burpees you finish over the course of the 7 minutes.-


"Competitor Finisher"

Start about 10 minutes after the WOD

15 Wall-Balls (20#/14#)

200m run

-5 rounds for time-


Are you interested in purchasing a CFMG Hoody? Please let us know by close of business today. Cost is $40+Tax. Thank you.


Ring Dips Explained

Strict Pull-ups

Flatulence: Foes and Fixes

Crazy Cravings

WOD

OPEN GYM from 10 am to 1 pm

Drop ins welcome for $5


We will not be holding any Foundations today. Sorry!

 

Skill WOD

Take 10 Min to work on either of the Following

Muscle Ups

Handstand Push ups

WOD

21-15-9

Deadlift (225#/135#)

Burpees

Box Jumps (24'/20')

Pigeon Toed Lifters

DryWall- A CrossFit Prom


SWOD

Front Squats 2/2/1/1/1

WOD

1 Min at Each Station

KB Turkish Get-Ups (53#/35)

Med Ball Squat (20#/14#)

(hold the med ball anyway you want front/overhead or shoulder)

Ring Push Ups

Double Unders

1 Minute of Rest

3Rnds

Come show your support tonight for the Toys for Tots Event at CFMG

Click HERE for my Details

It would be great if you brought an New Toy (still in the package) to show your support

SWOD

Split Jerk/Push Jerk

2/2/1/1/1

WOD

5 Shoulder to Overhead

400 M Run

10 Shoulder to Overhead

400 M Run

15 Shoulder to Overhead

400 M Run

20 STO

400 M Run

** Use 50% of your 1RM Push Jerk for the weight on the WOD.  If the numbers are off round up.**

 

Negative Effects of Volume

Gymnastics WOD Demo

WOD

20 Toes to Bar

20 Power Cleans (95#/65#)

20 KB Swings (53#/35#)

12 Min AMRAP

Rest 2 Min Exactly

As soon as you are finished

You have 6 Minutes to find your

1 RM Power Snatch

Competitor Finisher

Rest 5 Min

25 Games Standard Push ups

800 M Sprint

25 Games Standard Push Ups

How to Make Kombucha

Fructose

 




Page 127 of 156

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