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W.O.D.

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15 min. skill practice:

-Kipping pull-ups/butterfly pull-ups

-HSPU Progressions (Use a spotter)

-Ring dips

*If you can do all of these, pick one and do a few sets of 10-15 reps.


SWOD:

Push/split jerk 2/2/1/1/1....

You'll have 20 minutes to reach a 1 rep. max. (1RM)


WOD:

Max. kipping pull-ups in 1 min

rest 1 min

Max. Push-ups in 1 min

Rest 1 min

Max. Sit-ups in 1 min

Score = total reps for all three movements


The Whole9 Five Movements Series Part 1 and Part 2

15 Big Little Things You Can Do in 15 Minutes

Pelvic Thrusting Cats

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WOD:

"Member #1"

Buy in: 400m run

4 Muscle-ups -or- 10 Chest to bar pull-ups

26 KB Swings (53#/35#)

83 Thrusters (45#)

Cash out: 400m run

-For time-


Attentions new members, Foundations #3 happens tonight at 6pm with Coach Geo


The Real Deal with Adrenal Fatigue

Skinny Fat

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


WOD:

AMRAP in 7 min

5 Cleans (155#/105#)

5 Shoulder-to-overhead (155#/105#)

2 Static barbell lunges (155#/105#)

The static lunges may be executed with the barbell in the front racked position or on your back.


Rest 2 min


AMRAP in 7 min

800m run (once)

10 Toes-to-bar

5 Burpees


*Larger classes will be ran in heats.


Attentions new members, Foundations #2 happens tonight at 6pm with Coach Geo


Foods That Have Gotten a Bum Rap

Fight Training and CrossFit Regionals

Rhubarb and Berry Dessert Sauce

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


SWOD:

Front Squats 2/2/1/1/1......

You'll have 25 minutes to reach a 1 rep. max. (1RM), rest between sets!)


WOD:

AMRAP in 6 min

30 Double Unders (sub = 60 single unders)

15 Sit-ups

10 KB SDHP (53#/35#)


The Nutrition 101 Class happens tonight. It's not too late to sign up.

Farewell to Geo and Allie Party

Checkout the new gear in the CrossFit Reebok store

Just Squat

Add Front Squats to get Stronger

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


Congratulations to the Coastbusters for finishing the Ragnar Relay this weekend.


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"ROM Fun"

OTMEM until you fail to complete a round

1 Push-up/1 Air Squat,

2 Push-ups/2 Air Squats,

3 Push-ups/3 Air Squats.......

Continue to add a rep. each round.


Rest 2 min


25 Burpees

50 KB Swings (53#/35#)

-For time-

 

Attentions new members, Foundations #1 happens tonight at 6pm with Coach Ian


The Nutrition 101 Class happens tomorrow night!

Killing the Fat Man: Episode 1

Killing the Fat Man: Episode 2

Killing the Fat Man: Episode 3

WOD

OPEN GYM from 10 am to 1 pm

COME WORK A GOAT

Non-member $5 Drop in


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WOD

15 Squat Clean Thrusters (95#/65#)

18 KB Swings (53#/35#)

21 Box Jumps (24'/20')

24 Sit ups

-3 Rnds for time-

 

Free 10 AM Workout

12 Min As Many Rounds As Possible

12 KB Swings

6 Burpees

12 Overhead Squats (PVC pipe)

200M Run


Coach James leading the run


Paleo Diet- Am I Losing Enough Weight

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SWOD

Push/Split Jerk 6/4/2/2/2


WOD

10 Chest-to-bar pull-ups

15 Burpees

400 M Run

-3 Rounds for time-


Good Luck to the 2012 Ragnar Relay Team!


Push Jerk from CF One World

Effects of Inflammation and Stress


Nutrition 101 Class with Dawn Fletcher

Page 131 of 178

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