A+ R A-

W.O.D.

Jess Working Hard During the 2011 Left Coast Invitational!


SWOD:

A1) Weighted sit-ups, max. reps in 30 seconds x 4 sets (Post total reps and load)

A2) Heavy kettlbell swings, max reps in 45 seconds x 4 sets Pick a weight you would consider heavy, remember to fight for proper form. (Post total reps and load)

A3) Couch stretch, 1 minute each leg x 2 sets


WOD:

5 Burpee pull-ups

200m run

10 Burpee pull-ups

200m run

15 Burpee pull-ups

200m run.......

-AMRAP in 15 min-

You will continue to add 5 burpee pull-ups after each 200m run. Your score will be the total number of burpee pull-ups you complete.


No More Geek Back Training

The Whole 9 Seasonal Produce Guide

What is Inflammation?

Expansion Coming Soon!


Mobility:

A1) Racked Position Mobility Drill 1 min each arm x 2 sets

A2) "Paleo Chair" (squat hold below parallel) 1 min-1.5 min x 2 sets


SWOD:

A1) Cleans: 3/3/3/3/3

A2) Plank hold: 45-60 sec. x 4 sets


B1) KB/DB bent-over rows: 12/12/12/12/12

B2) Ring Push-ups: Max reps in 30 seconds x 5 sets


The One Arm Push-up

How to be the best at everything you do

Fruit Basket Upset

Yeah, we like to have fun!


WOD:

Buy in: 800m run

10 Thrusters (95#/65#)

10 Sit-ups

10 Jumping Lunges

-4 Rounds-

Cash out: 800m run


"Competitor Finisher"

Start this about 10-15 minutes after the WOD

200m run

10 Ring push-ups

-5 rounds-

*Use the weighted vest, if available.


How diet soda causes weight gain

Are we being misled and misfed?

In 2012, Financial Resolutions May Beat Out Health and Fitness

Coming soon!


SWOD: Push-press 4/4/4/4/4 (@ approx. 80% or more of 1 RM)


WOD:

7 Hang Cleans (135#/85#)

10 Hand-Lift Push-ps

13 Toes-to-bar

-3 Rounds for time-


Be sure to reserve your spot in CFMG's Nutrition and Lifestyle Course taught by Coach Dawn. Space is limited. More info coming soon.

Training with Champions


 

WOD

"Welcome to 2012"

In Teams of Two

20 Burpees

12 Kettlbell Swings (53#/35#)

20 Pull-ups

12 Air Squats

-AMRAP in 20 minutes-

*One partner works at a time, partners may split the reps up however they'd like.


Raw Oysters

Bacon and Avocado Egg Salad

Gym is Closed today

We would like to Wish everyone a safe and happy new year!

See you Monday for your first WOD of 2012.  How exciting! Be sure to let your

coaches know about your goals for the new year.  We are here to help you reach them!

Remember no Noon Class today!


Partner WOD

200 M Run

Max KB Swings (53#/35#)

6 Rounds

Each partner Must Run 200m 3 Times

(one person is running the other person is Swinging then switch.  Score = total time and total KB Swings)


Rest 5 min


100 KB Lunges (53#/35#)

100 Hand Lift Push Ups

100 Sit ups

1 Person working at a time divide reps anyway you want


Free Beginner WOD at 10am

1 min Burpees

1 min Sit-ups

1 min Kettlebell deadlifts

1 min Double unders -or- single unders

1 min Rest

-3 rounds for reps-


Troubleshooting the Front Squat

SLEEP!

WOD

-15 Min to Find your 1 Rep Max Snatch

-12 Min to Find your 5 Rep Max Hang Power Clean

-9 Min to find your best Max set of Unbroken Double Unders

-6 Min to find your Best Max Set of HandStand Push ups


*No CrossFit Kids class today. We'll be back on the regular schedule Monday.


Don't forget to sign up for Coach Jesse Malcomb's 2 Day Olympic Weightlifting Clinic!

Page 155 of 188

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