A+ R A-

W.O.D.

 

 

OPEN GYM 10am-1pm

Work on a weakness and/or make-up a WOD you missed this week.


Today we will only be holding the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt is one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting near the parking lot just North of The Hilton hotel. Simply drive South down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

Please wear something green. The color green Green has great healing power. Green also suggests stability and endurance.


The Ted Hoyt WOD will be as follows:


In teams of two:

Run

100 Burpees

100 Sit-ups

100 Air squats

Run

Partner Wheel Barrow

-For time-


All movements must be completed in order. Partners must run together, but the reps may be divided up among the partners. However, while one partner is working the other partner will hold a plank position. We will determine the running distances and partner wheel barrow distance when we arrive at Mission bay Park. We will also brief everyone on the WOD prior to starting.


CFMG WOD

"Helen"

400m run

21 KB Swings (53#/35#)

12 Pull-ups

-3 rounds for time-


To Crunch or not to Crunch

That Covert Yogurt: When Food gets Sneaky

SWOD

A1) Deadlift 3/3/3/3/3

A2) V-up sit-ups 10/10/10/10


EWOD

400m run

30 sec recovery

200m run

30 sec recovery

-2 rounds for time-

 

POSE Tech

Can Women be too Buff?

Smart Spice: Cumin

A BIG Congratulations to Trevor on his recent engagement to Monica and to Mark for his new venture. Saud, we miss you!

 

WOD

50 Wall Ball (20#/14#)

40 sit-ups

50 Static lunges

40 Pull-ups

50 Double Unders

40 Thrusters (65#/45#)

800m run

50 Box jumps (24"/20")

40 Swings (53#/35#)

-For time-

 

Outside The Games Bubble

HYDRATE!

 


 

This coming Saturday (8/6) we will only be holding ONLY the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt in one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting in the parking lot closest to The Hilton hotel. Simply drive down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

SWOD

You will have 15 min to work up to your 3 rep max of Push jerk or Split Jerk


WOD

-3 rounds with 1 min of rest between rounds-

AMRAP in 3 min

20 double unders

10 toes-to-bar

 

Why Exercise Won't make You Thin

501 Unbroken Double Unders

Chris Spealler explains double unders

Getting Bin Laden

Coach Ian and Coach James with Coach Greg Glassman, the founder of CrossFit.

 

WOD

2 min Max OHS (135#/95#)

rest 1 min

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

rest 1 min

1 min Max hand-lift push-ups

rest 1 min

2 min Max KB sumo deadlift high pulls (53#/35#)

rest 1 min

-2 rounds for total reps-

 

Dim lights Embed Embed this video on your site

 

OHS-Bodyweight x 15 reps

Charcoal Roasted Pork Loin

What is Fruc(tose)?!?

The CrossFit Games are over! Who's excited for The 2011 Left Coast Invitational?

 

WOD

Buy in: 800m run

3 rounds

20 Lateral jump burpees (over PVC pipe)

30 KB Swings (53#/35#)

40 OHS with PVC pipe

Cash out: 800m run

-For time-

 

If you are a new member at CFMG and haven't completed the CFMG Initial Assessment, you will do it today.

"CFMG Initial Assessment"

500m row

40 Air squats

30 Push-ups

20 Sit-ups

10 pull-ups

-For time-

 

2010 LCI Final WOD, Demi

2010 LCI Final WOD, Mark

2010 LCI Final WOD, Casey L & Laura N.


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

Page 147 of 161

Latest W.O.D.

Prev Next

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:23 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:92 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:122 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:128 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:120 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:140 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:91 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:125 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:173 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:162 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:214 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:187 W.O.D.

Read more