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 129 of 158

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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...

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10/01/2014

10/01/2014

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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:107 W.O.D.

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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...

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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*

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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...

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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)...

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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...

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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...

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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...

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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...

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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