A+ R A-

W.O.D.

Tough Mudder, Feb 2012

 

AM vs. PM Challenge WOD

5 Ground-to-overhead (135#/95#)

10 Burpees

200m run

-5 Rounds for time-

Please post your time in seconds so we can easily score this WOD.

10 min = 600

11 min = 660

12 min = 720

13 min = 780

14 min = 840

15 min = 900

16 min = 960

17 min = 1020

18 min = 1080

19 min = 1140

20 min = 1200

 

San Diego Public Market

Muscle-ups at 10,000 Feet

AM vs. PM Challenge WOD happens tomorrow!


No CrossFit Kids tomorrow. Sorry Frown


SWOD: Thrusters 2/2/1/1/1..... Take 20-25 min to build up to a 1RM thruster. Then,

A1) Strict pull-ups max unbroken reps x 3 sets

A2) 200m sprint x 3 sets


Dim lights Embed Embed this video on your site


OPEN Gym 9am-Noon


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening today. Space is limited!

 

8am and 9am classes only today!

 

WOD:

Buy in: 1 Mile run

30 Double unders (90 single unders)

50 Air squats

-3 rounds for time-

 

Dim lights Embed Embed this video on your site


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening tomorrow! Space is limited!

8am and 9am classes only tomorrow


 

 

WOD:

6  Power Clean and jerks (155#/105#)

Rest 1 min

-5 Rounds for time including the rest periods-

Rest 2 min

800m run

50 sit-ups

-For time-

Dim lights Embed Embed this video on your site

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

8am and 9am classes only this Saturday


Throwback pic.


AM vs. PM Challenge WOD

SWOD: *Deadlift 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have between 20-25 minutes to build up to a 1 RM Deadlift. *This is the AM vs. PM Challenge WOD this week. Then,

A1) Plank holds, 45 seconds x 3 sets

Rest 15 sec.

A2) Max Burpees in 30 sec. x 3 sets

Rest 30 sec.


Dim lights Embed Embed this video on your site

Congratulations to "Big" Ian and Ryan! Welcome Baby Graham!

 

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will happen tomorrow!

 


SWOD: Snatch 3/3/2/2/2 (your first working set should be done at 65% or more of your 1RM)

WOD:

40 alternating pistol squats (Sub = modified pistols or 100 Air squats)

30 Pull-ups

20 Burpees

10 toes-to-bar

-For time-


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Bench press review: how to set up the rack, how to execute the bench press, and how to spot. Use the following rep scheme: 6/6/6/6 (Use lighter loads today)

You’re not trying to set any world records today. We want you all to work on your form/technique today, and starting next week we will begin a bench pressing cycle.

Dim lights Embed Embed this video on your site

Full Video on the CFJ HERE


WOD:

1 min Box Jumps (24”/20”)

1 min KB Swings (70#/53#)

1 min Sit-ups

1 min Push-press (135#/95#)

-2 rounds for total reps-

 

Embrace the Training Days

CFMG Etiquette Reminders


Page 132 of 192

Latest W.O.D.

Prev Next

07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:73 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:71 W.O.D.

Read more

6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:120 W.O.D.

Read more

06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:81 W.O.D.

Read more

06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:117 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:132 W.O.D.

Read more

06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

ian - avatar ian 23 Jun 2015 Hits:178 W.O.D.

Read more

06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

ian - avatar ian 23 Jun 2015 Hits:177 W.O.D.

Read more

06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:204 W.O.D.

Read more

06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

ian - avatar ian 21 Jun 2015 Hits:210 W.O.D.

Read more

06/21/2015

Gym Closed Happy Father's Day!

ian - avatar ian 16 Jun 2015 Hits:193 W.O.D.

Read more

06/20/2015

06/20/2015

Skill Review: Kipping Pull-ups and Bar Muscle-ups   WOD: 3 Rounds for Time: 7 Bar Muscle-Ups (Sub = 14 Pull-Ups) 7 Squat Clean & Jerks (205#)   Team Finisher: 50m Yoke Carry Sprint Relay   Free Intro Workout at 10am Skill: Overhead Squat WOD: 8 Overhead Squats 10 Ab-Mat Sit-Ups 8 Jumping Lunges 200m Run -4 Rounds for Time-     The Definitive Guide To Napping Risky Outdoor Play Positively Impacts...

ian - avatar ian 16 Jun 2015 Hits:218 W.O.D.

Read more