A+ R A-

W.O.D.

CFMG IS CLOSED TODAY AND TOMORROW! NO CLASSES

AT HOME WOD

7 Push ups

7 Squats

7 Jumping Jacks

7 Sit ups

7 Rnds

POST TIMES TO OUR FACEBOOK!


Heel cords of a Cheetah

CrossFit and Reebok

CFMG WILL BE CLOSED TOMORROW AND SUNDAY DUE THE CROSSFIT GAMES

Strength WOD

Deadlift

10/10/8/8/8

Muscle Ups

5/5/5/5/5

(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)

WOD

10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games


2010 Games

 

CF Games Update

Deadlift Set Up

DO NOT EVER DO THIS


WOD

9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?

CFMG GAMES CONTEST

Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!

REMINDER CFMG WILL BE CLOSED THIS SATURDAY 7/30 AND SUNDAY 7/31 DUE TO THE CF GAMES

WOD

A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min

 

Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers

WOD

Teams of three


800 M Run 
60 Box Jumps (24'/20')
60 Chest to Bar Pull ups
60 KB Swings (70#/53#)
60 Walking Lunges w/ Plate overhead (45/25)
60 Toes to Bar
60 Front Squats (95#/65#)
60 Burpees
60 Push Press (95#/65#)
60 Sit ups
Go out the garage door jog to the east end (take a right) of the building and
Broad Jump
to the second garage door to finish



Will Team Shenny + Demi team up for the WOD today!?

 

**All exercises are done in teams of 3 with 2 people working at a time and one person resting.  The running and the broad jumps will be done as a team (all three people complete that movement together).

**Teams may have two barbells and KB’s. Unless there is not enough equipment available 

**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky

 

Broad Jump

The Broken Fitness Industry

WOD

Tabata Air Squats

Rest

200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP

 

LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu

 

Open Gym 10am-1pm

 

Dim lights Embed Embed this video on your site

CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


Dim lights Embed Embed this video on your site

 

Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


Page 136 of 149

Latest W.O.D.

Prev Next

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:110 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:152 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:45 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:103 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:146 W.O.D.

Read more

7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:117 W.O.D.

Read more

7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

ian - avatar ian 14 Jul 2014 Hits:163 W.O.D.

Read more

7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

ian - avatar ian 13 Jul 2014 Hits:208 W.O.D.

Read more

7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

ian - avatar ian 13 Jul 2014 Hits:196 W.O.D.

Read more

7/13/2014

7/13/2014

Open Gym 9am-Noon

ian - avatar ian 12 Jul 2014 Hits:94 W.O.D.

Read more

7/12/2014

7/12/2014

SWOD: Deadlift 6/6/6/6/6 Partner WOD: AMRAP in 20 Minutes 400m Run + 5 HSPU 5 Pull-Ups Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

ian - avatar ian 11 Jul 2014 Hits:180 W.O.D.

Read more

7/11/2014

7/11/2014

Mobility: A1) Wall Squat, accumulate 2 min x 2 sets A2) Hip Opener, accumulate 1 min each leg x 2 sets SWOD: Hatch Squat Program Back squat 60%x10, 70%x8, 75%,x8, 80%x8 Front squat 60%x5, 65%x5, 70%x5, 70%x5   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that...

ian - avatar ian 10 Jul 2014 Hits:217 W.O.D.

Read more