A+ R A-

W.O.D.

WOD

Buy In: 400 M Run

6 Squat Clean Thrusters (135#/95#)

10 Chest to Bar Pull ups

5 Rnds

Cash Out: 400 M Run

A huge thanks again for all the Support that was shown for Ted Hoyt over the weekend! We were overwhelmed by the turn out. Stronger Together!

 

Video of the Ted Hoyt WOD by Geoff

Khalipa and the Squat Clean Thruster

Tips for Chest to Bar Pull Ups

 

 

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.


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