A+ R A-

W.O.D.

CFMG Ugly Holiday Sweater WOD and Potluck at 10am!

Please bring a Paleo dish to share, you favorite beverage, and chairs. See you all for the party!



In teams of 4 (ideally 2 females and 2 males):
Buy in: 800m run (done together)
50 Push-ups (everyone must complete 50 reps individually)(everyone works)
100 Pull-ups (1 person works)
200 Burpees (2 people work)
200m Fireman carry (males carry each other females carry each other)
300 KB Swings (53#/35#) (2 people work)
400 Air squats (2 people work)
Cashout: 800m run (done together)
-For time-


For the push-ups everyone may work at the same time, and for the fireman carry each set of partners will only have to travel 200m but you may switch out who is the carrier at any point.

Feel free to bring chairs, your favorite beverage, and a paleo dish to share!

Dim lights Embed Embed this video on your site


SWOD: Romanian Deadlifts 5/5/5/5/5 (aim to use 65% or more of your 1RM for all sets)

WOD:

200m run

50 Double unders (sub 125 single unders)

200m run

40 Push-ups

200m run

30 Front Squats (185#/120#)

200m run

20 Power cleans (185#/120#)

-For time-

Focus on your running form for the 200’s, especially after the front squats. The jump rope and push-ups will be finished relatively quickly, but really focus on completing the barbell movements in as few sets as possible, so pick an appropriate weight to use.


NO Classes tomorrow. We are holding our Ugly Holiday Sweater WOD/Potluck at 10am.

CFMG's Holiday Hours

The Split Jerk: Start to Finish

 

“Tabata Thursday”

Tabata Row (post lowest amount of calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata KB Swings (70#/53#)

Rest 1 min

Tabata Burpees

Rest 1 min

Tabata Sit-ups

DONE!

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 min). Your score will be the lowest amount of reps you complete in any of the 20 second periods. Each movement is scored separately.


Mobility:

A1) Plyo box hamstring stretch (keep a flat back!), 30 sec. each leg x 2 sets

A2) Paleo chair, accumulate 1 min x 2 sets


Dim lights Embed Embed this video on your site


CFMG Athlete Update

A Massie Christmas Dinner



SWOD: Squat Clean/Front Squat/Jerk 6/5/3/3/3 (Your sets of 3 should be at 80% or more of your 1RM C/J) Then,

A1) Single arm KB or DB strict presses 6/6/6/6 (on each arm)

A2) KB or DB walking lunges, 18 steps x 4 sets


Recovering from Hurricane Sandy Part 1 and Part 2

CFMG Holiday Hours

Ugly Sweater WOD/Potluck (There will be no other classes on this day)

 

 



WOD:

AMRAP in 12 min

6 Deadlifts (225#/135#)

10 Deficit push-ups (hands on 25# plates)

14 Box Jumps (24”)

Most of you should be able to move pretty quick through these movements but you don’t want to “burn out” too soon. Set a goal for how many rounds you want to complete and try to pace the WOD appropriately. Good form on the deadlifts is crucial! For larger classes we will run heats.

Mobility:

A1) Bully Stretch 1 min each arm x 2 sets

A2) Foam roll t-spine, lumbar spine, glutes, hamstrings, ect. 2 min x 2 sets


Dim lights Embed Embed this video on your site


CFMG's Holiday Schedule

Sac-Town Throwdown

5 Tips for Bigger Deadlifts

I'm 34 but feel 24 Again!


CFMG's Holiday Schedule

-Monday Dec. 24 Open Gym 9am-1pm (WOD will be programmed)

-Tuesday Dec. 25 Gym Closed

-Wednesday Dec. 26 Open Gym 9am-1pm (WOD will be programmed)

-Monday Dec. 31 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

-Tuesday Jan. 1 Gym Closed

CFMG Weekday Foundations start today at 6pm. If you are signed up for Foundations please come in. We will be meeting Monday 12/17, Tuesday 12/18, and Thursday 12/20 6pm-7pm. The Saturday Foundations will happen on 12/29 at 11am

More CFMG wrist wraps are on the way! Also be sure to checkout the new partnership we've formed with Paleo Treats!


SWOD: Push-press 6/4/2/2/2/2 (aim to complete one of your sets of "2" with your 1RM)


WOD:

-3 rounds for time-

25 Pull-ups

20 Sit-ups

15 Toes-to-bar

(10 min cap)


For the WOD think about the best way for you individually to break up the reps for the pull-ups and toes-to-bar. Your sit-up pace should stay consistent.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!

How to Spot Someone

CrossFit is Breaking Argentinean Stereotypes


Open gym 9am-Noon

 

WOD:

Buy in: 50 Wall ball shots (20#/14#) (3 min cap)

-3 rounds-

800m run

4 rounds of “Cindy”

Cash out: 150 double unders (sub = 250 single unders)

-For time-

You’ll only have 3 min to complete the wall ball shots, aim to finish them ASAP! Find a good pace during the run and “Cindy” portion, aim to rest minimally.

Beginner WOD @ 10am:

AMRAP in 12 min

5 push-ups

10 Sit-ups

15 Air squats

200m run

 

Doing some last minute Holiday shopping? Don't forget that CFMG is teamed up with Reebok CrossFit.

We have also teamed up with Paleo Treats to offer all our members 5% off their purchases! Just click the picture below to be redirected to the Paleo Treats site.




Page 101 of 178

Latest W.O.D.

Prev Next

03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

ian - avatar ian 02 Mar 2015 Hits:27 W.O.D.

Read more

3/2/2015

3/2/2015

WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

ian - avatar ian 01 Mar 2015 Hits:109 W.O.D.

Read more

03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:47 W.O.D.

Read more

02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:47 W.O.D.

Read more

02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:77 W.O.D.

Read more

02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:65 W.O.D.

Read more

02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:88 W.O.D.

Read more

02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:94 W.O.D.

Read more

2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:123 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:78 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:82 W.O.D.

Read more

02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:131 W.O.D.

Read more