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W.O.D.

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Anthony C. at the Frog Man Competition


Partner WOD

One partner holds the top of the Deadlift (135#/95#) while the other works

5 Pull ups

10 Push ups

15 Air squats

AMRAP in 15 Min

(only count complete rounds, you can switch places whenever you want)

 

Rest 2 Min


50 KB Swings (53#/35#) (One Person working)

Run 800 M (team must run together)

2 Rounds

15 Min Cap

**If there is a team of 3 directions will be on the whiteboard**


Regional Show Update

Brussels Sprout Chips

OPEN GYM

9am-Noon


Just a reminder, the CFMG Oly Club will now meet from Noon-2pm

Please sign in. Thank you.


WOD:

AMRAP in 6 min

3 Hang Cleans (225#/135#)

12 Burpees


Rest 3 min


800m run

100 Air Squats

-For time-


FREE Beginner WOD at 10am

8 Burpees

10 Static Lunges

12 Sit-ups

200m run

-AMRAP in 10 min-


Attentions new members, The Saturday Foundations session happens today between 11am-1pm with Coach Ian

Please sign in. Thank you.


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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

Please sign in. Thank you.

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

Please sign in. Thank you.

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

Page 146 of 193

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