A+ R A-

W.O.D.


Can you name this person???



Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

FF to 2:50 to see the WR attempt.


SWOD: Deadlift 4/4/4/3/3 Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method. Then,

A1) Dumbbell or Kettlebell bent-over rows 10/10/10/10

A2) Strict pull-ups 10/10/10/10 -or- Muscle ups 6/6/6/6

 

 

Don't Be Like Donald Duck

Pain vs Injury


Upcoming events at CFMG

KB Workshop with KBCSD (July 28)

31 Heros WOD (Aug 4)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug 11)

2012 Left Coast Invitational (Aug 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.



SWOD: Snatch 4/4/4/4/4


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-


Compare to 3/14/2012


Dim lights Embed Embed this video on your site

We are happy to announce that this Saturday, July 28th, we will be hosting a Kettlebell workshop. This workshop is being put on by the Kettlebell Club San Diego.

James, Dawn, and I have all had the opportunity to work with Luis of the KBCSD. He is very informative and his coaching is top notch. If you're looking to gain proficiency and confidence with the kettlebell, you need to attend this competition. -Ian

Workshop 1 – Kettlebell Swings, Cleans, and Snatches

Topics:
-Less bruising of forearms and skin preservation.
-Discuss and demonstrate how to move more efficiently in key positions.

Workshop 2 – Kettlebell Presses, Push Presses, and Jerks

Topics:
-How to work more efficiently with heavier kettlebells and in a safe manner.
-How to safely rest in key positions.

Cost $65 dollars non-CFMG members. For CFMG members $55 dollars.

WHEN: Saturday, July 28th
Workshop 1 0900-1130hrs
Workshop 2 1300-1530hrs

*Maximum Occupancy 25 persons per Workshop.

If you'd like to sign up please contact Luis of the KB Club San Diego HERE.



WOD:

-AMRAP in 10 min-

10 Power cleans (135#/95#)

10 Pull-ups

200m run

Rest 4 min

-AMRAP in 10 min-

10 Burpees

20 KB Swings (53#/35#)

200m run


Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.

 

SWOD:

Thrusters 5/5/5/4/4 then,


A1) Barbell good mornings 8/8/8/8

A2) Weighted sit-ups, max reps in 30 seconds x 4 sets (post total reps)


Dim lights Embed Embed this video on your site


Paleo Dessert Recipes - Vol. 2

Open Gym 9am-Noon

 

WOD:

Do a WOD you missed this week


WOD:

-AMRAP in 20 min-

1 mile run (once)

5 Pull-ups

10 Push-ups

15 Air squats


Free Beginner WOD at 10am

5 Pull-ups

10 Push-ups

15 Air Squats

200m run

-AMRAP (As Many Rounds As Possible) in 13 min-


How to tape your hands

Looking to improve your running form and technique? Be sure to sign up for our Running Seminar with CrossFit Endurance Co-founder Doug Katona!


 

Main Site WOD Friday!

"Isabel"

*30 Snatches (135#/95#)

-For time-

(8 min cap)

*Squat or power snatch will be acceptable.


Post WOD:

A1) Flutter kicks, Max reps in 40 seconds x 4 sets

Rest 20 Seconds

A2) Jumping Lunges, Max reps in 30 seconds x 4 sets (post total reps)

Rest 30 seconds


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

SWOD: Deadlift 5/5/3/3/3

Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method.


WOD:

10 Push-jerks (135#/95#)

2 Burpees

8 Push-jerks

4 Burpees

6 Push-jerks

6 Burpees

4 Push-jerks

8 Burpees

2 Push-jerks

10 Burpees

-For time-


Dim lights Embed Embed this video on your site


Is it Primal?

All for One

Page 103 of 161

Latest W.O.D.

Prev Next

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:73 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:117 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:116 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:132 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:77 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:120 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:168 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:155 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:210 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:182 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:206 W.O.D.

Read more

10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:112 W.O.D.

Read more