A+ R A-

W.O.D.



Mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

SWOD: Take 20 min to reach a 1RM split jerk


Skinny Fat

Cooking a Breakfast Gallimaufry

 


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Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

"Nicole"

AMRAP in 20 min

400m run

Max rep pull-ups (unbroken)

Your score will = the total amount of pull-ups you complete over the course of the WOD


Glutes - The Sleeping Giants

Clean Mass Gain: Case Study

Field trip to Flip Force Academy this Thursday!


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Coach Ian wants you to go HAM on your back squats today!


SWOD: Take 20 min to reach a 1RM Back Squat

WOD:

Tabata Burpees (post lowest reps)

Rest 2 min

Tabata Plank hold (Un-scored)


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Get after it!!!!


Mobility: Couch stretch, 1 min each leg x 2 sets

WOD:

AMRAP in 20 min

10 Hand Release Push-ups

15 Double unders (Sub 50 single unders)

20 Sit-ups

200m run


Dairy-Free Green Goddess Dressing

The CrossFit Life

Open Gym 9am-Noon

One of our CFMG Alumni, Cameron, Taking on WOD #2 at the 2012 LCI


Mobility: Accumulate 3 minutes in the paleo chair position

SWOD: Back Squat 4/4/3/3/3

WOD:

“Death by Pull-ups & Air squats”

1 pull-up/1 air squat the first minute

2 pull-ups/2 air squats the second minute

3 pull-ups/3 air squats the third minute.........

Continue this pattern until you fail to complete a round. Record your last successful round.

Free Beginner class at 10am

AMRAP in 12 min

5 Buprees

10 Jump rope skips (20 Double unders)

16 Static Lunges

200m run

The Olympic weightlifting club meets today 1pm-3pm


Keep Calm and Whole30 on

Make the Healthiest Choices Across the Spectrum

“Diane”

21/15/9

Deadlift (225#/135#)

HSPU (*sub = hand release push-ups 30/20/10)

-For time-

(10 min cap)

Rest 3 min

800m run

-For time-


*If you are unable to complete HSPU please do the hand release push-ups.


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5 Mistakes that Killed My Progress

CrossFit Kids vs "Diane"

The CFMG Olympic Weightlifting Club meets this Saturday, 1pm-3pm

Don't forget about our 3 Year Anniversary Party!


Kristen Going HAM at the 2012 LCI


SWOD: Split Jerks 3/3/2/2/2

WOD:

1 min KB Swings (70#/53#)

1 min Box jumps (24”/20”)

1 min Bupees

1 min Rest

-4 rounds for total reps-


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Interested in competing? This might be good for first timers.

Page 130 of 196

Latest W.O.D.

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:54 W.O.D.

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:74 W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

ian - avatar ian 26 Jul 2015 Hits:81 W.O.D.

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:41 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:49 W.O.D.

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:62 W.O.D.

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:84 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:100 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:112 W.O.D.

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:84 W.O.D.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:62 W.O.D.

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

ian - avatar ian 16 Jul 2015 Hits:83 W.O.D.

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