A+ R A-

W.O.D.

Strength WOD

Deadlift 3/3/2/2/1/1

WOD

10 Toes to Bar

10 45#/25# Weight Plate Over Head Step up on Box (20')

10 Air Squats

AMRP 12 Min

Coach James working to hold a nice back position on his power clean

Deadlift Anatomy with Mark Rippetoe

Better Hip Position for a Better Pull

The Affiliate Champions



WOD

A1) Barbell Good Mornings 10/10/10

A2) Dumbbell or KB Bent over Row 10/10/10

Then,

6 Hanging Power Cleans (155#/105#)

12 Hand Release Push Ups

18 Sit-Ups

200 M Run

18 Min AMRP


CFMG Nutrition and Lifestyle Course

Held by Coach Dawn Fletcher at CFMG! Click the link below for more details and talk to one of your coaches today if you are interested in signing up.

Join us on Tuesday August 23rd at 6pm for this 90 min session.

 

 

Kelly and Betsy on Bar Facing Burpees


Full Planche Push Up

Woman's Triplet from CFG5

S WOD

Split Jerk or Push Jerk 3/3/2/2/1/1

WOD

20 KB Swings (53#/35#)

20 Push Press (135#/95#)

20 Goblet Squats (53#/35#)

2 Rnds

Brad and James working through 50 Wall Ball from the Chipper last week!

 

Kendrick Farris tells his story

Push Press Technique

Katie Hogan after Event Three

WOD

A1) Snatch Balance- weight should be 50% of 1 Rep Max Snatch (light weight)

5/5/5/5/5

A2) Ring Push Ups

10/10/10/10

Then,

Buy In: 100 Double Unders

3 Box Jumps (24'/20')

3 Burpees

6 Box Jumps

6 Burpees

9 Box Jumps....continue Pattern

9 Min AMRP




Double Under Crossovers

Woman's Rope Climb Clean Workout From CFG5

Gymnastics Flexibility Movements



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

Page 154 of 169

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