A+ R A-

W.O.D.

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

 




WOD

A1) 10 Weighted Push ups 5 sets

A2) 3 Rep Max Box Jump 4 Sets

(pick a box you feel confident enough to jump up on 3 times in a row.  That means you must land then jump again.  No resting on the ground! Yes you can rest at the top of the box)

Score=Box Height

WOD

10 Back Squats 135#/95#

15 Sit ups

20 Double Unders

8 Min AMRAP

 

Toys for Tots is this weekend! the plan has changed a little check it out here...

Box Jumps

SWOD

Deadlift 2/2/1/1/1

(keep your back flat an injury is not worth it a PR)

WOD

9 Strict Pull-ups

12 Burpees

15 Push Press (95#/65#)

200M Run

3 Rnds

 

**Competitor Finisher**

10 Pistols- 10 total

25 Double Unders

5 Rnds

Mark Ripp on the Deadlift

CF is Blowing Up

 

 

No Open Gym today. See you all tomorrow!

Page 133 of 162

Latest W.O.D.

Prev Next

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:105 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:127 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:163 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:164 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:221 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:88 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:107 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:158 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:193 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:194 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:184 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:198 W.O.D.

Read more