A+ R A-

W.O.D.

WOD

Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep

WOD

15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*


Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this

WOD

A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing

WOD

3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press

....

8 Min AMRAP

Ring Dip Progression

Need Some Personal Time with a CFMG Coach

WOD

200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


WOD

A1) Hanging Power Clean

6/5/5/4/4

A2) Max Clapping Push-ups 4 sets

WOD

2 Min Max Reps at Each Station

Double Unders

Pull Ups

Sit Ups

Push Press (115/85)

10 Reasons to Avoid Fructose

Hanging Clean


SWOD

Back Squat 4/4/4/4/4

WOD

15 Toes To Bar

18 Deadlifts  (185/115)

200 M Run

3 Rnds

 

Back Squats

October Referral Program

CrossFit UFC Fan Expo

 

Open Gym Today

10am-1pm

Come on in and make-up a WOD you missed earlier this week, work on your weakest movement, or give this main site WOD a try.

 

WOD Demo with Jason Khalipa and Neal Maddox

 

WOD:

400m Run

50 Double Unders

40 Sit-ups

30 Push-ups

-3 Rounds for time-

 

FREE Beginner WOD at 10am

AMRAP (As Many Rounds/Reps As Possible) in 12 min

20 Single jump rope skips

10 Air squats

5 push-ups

200m run


Beginners, be sure to checkout our "Getting Started" page

 

Why Train in a CrossFit Box?

Olympic Lifts and Dumbbells

The Butter Manifesto

 

SWOD:

Snatch Balance 5/5/5/5/5

*Don't forget to pause at the bottom of each rep for 3-5 sec.

Max. L-sit hold x3 sets


WOD:

1.5 Mile Run

-For time-

 

Snatch Balance

L-sits

Page 127 of 151

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