A+ R A-



Snatch 2/2/2/2/2


In teams of two:

200m run

50 Box jumps (24"/20")

200m run

50 Hang power cleans (95#/65#)

200m run

50 Front squats (95#/65#)

-2 rounds for time-

Only one person works at a time, but both partners must run together. The reps will be split up between the partners.

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Dear Mark

Do you have plans for NYE? Join CFMG at the AC Lounge, just leave your cameras at home.

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Here is a video of Coach Ian demoing the box squat. Be sure to have your feet far enough in front of the box so that you can keep the majority of the weight through your heels and mid-foot. Also be sure to emphasize your hips traveling back and down. Give a slight pause at the bottom maintaining good position, and then explode off of the box and/or med ball as fast as you can.


Speed Squats off a box or med. ball, 3 reps x 10 sets

Try to keep your rest between sets around 30-40 seconds. Your load should be about 50%-60% of your 1 RM.


1 min Thrusters (95#/65#)

30 sec. off

1 min Double unders

30 sec. off

-3 Rounds for reps-

"Competitor Finisher"

*Start this about 10 minutes after finishing the WOD above

600m run

30 wall balls (20#/14#)

400m run

20 ring dips

200m run

10 Chest-to-bar pull-ups

-For time-

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Today we say farewell to CFMG member and our friend Saud. Saud has been a big part of the CFMG Community, and we wish him luck as he will be part of the movement that's bringing CrossFit to The UAE. Saud, thank you for being a part of CFMG and please know you will always have a place to train whenever you are in San Diego. We'll be watching for you during the CrossFit Open Sectionals this year!

"Team Grinch", Rachel, Jeanne, and Xuan, from our Holiday Throwdown


In 5 minutes:

800m run

Max burpees within the time remaining

-2 Rounds, rest 1 min between rounds-

Rest approx. 5 min then,

12 KB sumo deadlift high pull (53#/35#)

8 Muscle-ups (Sub. = 10 pull-ups + 10 push-ups)

4 Handstand push-ups

-3 Rounds for time-

Don't forget our Holiday Schedule:

Saturday Dec. 24th = No Noon Class

Sunday Dec. 25th = No Classes

Monday Dec. 26th = 8am and 9am ONLY

Saturday Dec. 31st = No Noon Class

Sunday Jan. 1 = No Classes



A1) Ring dips, Max. reps in 20 seconds x 5 sets (your sets do NOT have to be unbroken, your score will be the least amount of reps completed in a set)

A2) Handstand walks, aim for 10-15m x 5 sets, we'll have some lanes marked off -or- Supported handstand for time x 4-5 sets


AMRAP in 10 min

10 Squat cleans (115#/85#)

10 Push-press (115#/85#)

5 Bar-facing burpees

*If we have a large class please be prepared to go in heats. Also, be careful when dropping your barbells. We want you to control your barbell as you drop it, i.e. don't lose contact with the bar until it passes below your waistline.


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3rd World Workouts

Both Geo and I would like to thank the CFMG Community for their generous Christmas gift. Since day #1 everything we have done, both as a business and training facility, has been done with our community in mind. Your gift is a perfect example of how our community really tries to do what's best for everyone and not just a small portion. Thank you for your continued business and hard-work. You've helped make our dream come true.

On another note, a huge congratulations to Coach Geo and Allie on their very recent engagement! We are all very excited for you both and wish you the best of luck.


Thanks to everyone who came out for our Holiday WODs and party.


A1) Max hand-lift push-ups in 30 seconds x 5 sets (post least amount of reps completed)

A2) Max weighted sit-ups in 30 seconds x 5 sets (post least amount of reps completed)


20 Pull-ups

30 KB Swings (53#/35#)

200m run

-4 Rounds for time-


Holiday Schedule

History of the Russian Kettlebell

Why we get fat


Open GYM from 10 am - 1 pm

Members Free $5 for Drop-ins

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!



10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then


10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run

Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Remember Adjusted Schedule tomorrow we will only have an 8 am 9 am and 10 am beginners class.  After that we have to ThreeSome Throwdown


Snatch 3/3/3/3/3

Use the above rep scheme as a guideline if you need to adjust or are new to the movement then work technique.


In 3 Minutes

8 KB Swings (53#/35#)

200 M Run

8 KB Swings

Max Deadlifts (185#/115#)

Rest 1 Min

4 Rnds

Score = Total Deadlifts

Snatch Technique

Dealing with Old Junky Tissue

Page 154 of 186

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