A+ R A-

W.O.D.

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-

 


Jess Working Hard During the 2011 Left Coast Invitational!


SWOD:

A1) Weighted sit-ups, max. reps in 30 seconds x 4 sets (Post total reps and load)

A2) Heavy kettlbell swings, max reps in 45 seconds x 4 sets Pick a weight you would consider heavy, remember to fight for proper form. (Post total reps and load)

A3) Couch stretch, 1 minute each leg x 2 sets


WOD:

5 Burpee pull-ups

200m run

10 Burpee pull-ups

200m run

15 Burpee pull-ups

200m run.......

-AMRAP in 15 min-

You will continue to add 5 burpee pull-ups after each 200m run. Your score will be the total number of burpee pull-ups you complete.


No More Geek Back Training

The Whole 9 Seasonal Produce Guide

What is Inflammation?

Page 128 of 162

Latest W.O.D.

Prev Next

11/1/2014

11/1/2014

  Partner WOD: OTMEM for 12 minutes Partner A Odd Minutes, Partner B Even Minutes 5 Deadlifts *Increase the load at each increment below* Partner A Even Minutes, Partner B Odd Minutes 10 Pistol Squats *0:00-4:00 (315#/215#) 4:00-8:00 (335#/225#) 8:00-12:00 (355#245#) OTMEM for 12 minutes Partner A Odd Minutes, Partner B Even Minutes 8 Strict HSPU Partner A Even Minutes, Partner...

ian - avatar ian 30 Oct 2014 Hits:26 W.O.D.

Read more

10/31/2014

10/31/2014

HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

ian - avatar ian 29 Oct 2014 Hits:160 W.O.D.

Read more

10/30/2014

10/30/2014

Mobility: A1) Overhead Stretch, External Rotation Bias with Band 1 Minute/Arm x 2 Sets A2) Shoulder Capsule Mobilization with KB 1 Minute/Arm x 2 Sets WOD: Handstand Walk (Sub = 60 Seconds Handstand Hold) 10 Toes-to-Bar 12 KB Swings (53#/35#) 200m Run -AMRAP in 13 Minutes- {youtube}yg9bB-OzJ5g{/youtube} How Your Primal Connection To Water Runs Deeper Than Thirst Curiosity: It...

ian - avatar ian 28 Oct 2014 Hits:138 W.O.D.

Read more

10/29/2014

10/29/2014

SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

ian - avatar ian 28 Oct 2014 Hits:170 W.O.D.

Read more

10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

ian - avatar ian 27 Oct 2014 Hits:171 W.O.D.

Read more

10/27/2014

10/27/2014

SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

ian - avatar ian 26 Oct 2014 Hits:229 W.O.D.

Read more

10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:93 W.O.D.

Read more

10/25/2014

10/25/2014

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: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:112 W.O.D.

Read more

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:163 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:199 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:199 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:190 W.O.D.

Read more