A+ R A-

W.O.D.

OPEN GYM SUNDAY COME AND WORK YOUR WEAKNESS

Drop ins welcome for $5

WOD

Two Min Max Muscle Ups

(Sub Max Pull-ups)

Rest 2 Min

10 Front Squats (155#/105#)

400 M Run

20 Sit ups

3 Rnds


Just a "heads up" the shower room is out of order until probably nextThursday. Sorry!

Front Squat

Gluten Free Is not Good Enough

WOD

You will have 15 Minutes at each Station

OHS Find your 3 Rep Max

Strict Press Find Your 5 Rep Max

Deadlift Max Find your 10 Rep Max

(* if you can not maintain proper back position then drop the bar at the top or even better lower the weight*)

Add Weights together for your final score

Rich Froning vs Graham Holmberg

Male OHS 276#

Female OHS 210#

SWOD

Pistols 10/10/10/10/10

Between Each Set 20 Anchored Sit ups

WOD

5 Toes To Bar

10 KB Swings (70/53#)

5 Burpees

10 Min AMRAP

I think the Title of this Video is Wrong

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 No = 7pm class
Thursday Nov. 24 = No classes
Nov. 25 = Noon, 4pm and 5pm only.

WOD

7 Power Snatches (95#/65#)

21 Double Unders

7 Rnds

Rest Exactly 4 Min on your own

7 Back Squats (95#/65#)

21 Push Ups

3 Rnds

Score = Total Time

 

No time to cook? No time to clean? Check out Paleo Princess Preparations.

Seafood Trifecta

CrossFit DelMar Throw Down

Speed Under the Bar

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 = No 7pm class
Thursday Nov. 24 = No classes
Friday Nov. 25 = Noon, 4pm and 5pm only

S WOD

Hang Clean 3/3/2/2/1/1

Between each set 20-30 sec Side Plank Hold on each side

WOD

800 M Run

Max Sit ups in Two Min

800 M Run

Score = Total Time and amount of Sit ups


Congrats to Tami, Betsy, and Matt for completing the Fearless Tri last weekend!

We now have a Ladies Only Class taught by Coach Betsy.  We are starting this Tomorrow! It will happen every Monday and Wednesday at 9:45 AM.  It's free for anyone during the Month of November, and always free for current members!

 

2 Day Olympic Weightlifting Clinic w/ Coach Jesse Malcomb

Hang Cleans

Health Equation

Happy Halloween WOD Killers

SWOD

Back Squat 5/4/3/2/1/1

WOD

In 1 Min

5 Burpees

Max Thrusters (115#/85#)

Rest 1 Min

6 Rounds Score = Total Thrusters

 

Congratulations to Alison B and Greg B who now have a beautiful baby girl- Ella

Whole 30 Memoir

Thrusters

Thrusters and Muscle Ups

Open Gym from 10am-1pm

Come on in and make-up a WOD you missed from earlier this week or work on your weakest movement.

Drop-ins welcome, only $5


Page 155 of 181

Latest W.O.D.

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03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:29 W.O.D.

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:53 W.O.D.

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:57 W.O.D.

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03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:81 W.O.D.

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3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:105 W.O.D.

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:40 W.O.D.

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03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:87 W.O.D.

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3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:97 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:121 W.O.D.

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03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:136 W.O.D.

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03/17/2016

03/17/2016

Happy St. Patrick's Day! WOD: 3 Minute AMRAP 6 Thrusters (95#/65#) 4 Pull-Ups -4 Rounds- Rest 2 Minutes Between Rounds Score=Total Reps After Party: A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension) 10/10/10/10 A2) GHD Hip Extensions 10/10/10/10   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register...

ian - avatar ian 16 Mar 2015 Hits:146 W.O.D.

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03/16/2015

03/16/2015

SWOD: 3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat x 5 Sets WOD: -5 Rounds for time- 15 Kettlebell Swings (53#/35#) 15 Burpees Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a...

ian - avatar ian 15 Mar 2015 Hits:136 W.O.D.

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