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W.O.D.

NO open gym Today

Sorry for any inconvenience

We live in San Diego, go do something outside!

 


NO Open Gym Tomorrow. We will be at the OC Throwdown

WOD

12 Burpees

15 Pull ups

400 M Run

21 KB Swing

-4 Rnds for Time-

Come Check out the OC Throwdown 3 CFMG Athletes are Competing

Beyond Easy Pulled Pork

WOD

Power Snatch 6/6/6/6/6

Sit ups 15/15/15/15

WOD

15 Push ups

15 Deadlifts (95#/65#)

15 Push Press (95#/65)

7 Min AMRAP

Whiteboard Wednesday CFE

CrossFit and Social Media

SWOD

Cleans 4/4/4/4/4

Wrist Stretch (Demo starts at 3:50 in this video

30 Seconds each wrist between sets

This is strength/speed portion, each round is timed on your own.  Post slowest run and load used

Back Squat 8/8/8/8/8

After each set complete a 200 M Sprint

Rob O on Power Cleans

Katie Hogan on Power Cleans

WOD

Chipper

50 Double Unders (200 singles)

30 Box Jumps (24/20)

50 KB Goblet Lunges (53#/35#)

30 Toes to Bar

50 Jumping Air Squats

30 Deadlifts (185#/115#)

50 Double Unders

30 Box Step ups (24/20)

50 1 Arm KB Clean and Jerks (53#/35#)

An example of the one arm KB Clean in the WOD you just need to finish with a jerk overhead!

CFMG Nutrition and Lifestyle Course

Caveman Cooking TV

25 Ways CrossFit is Changing the World


SWOD

Push Press 3/3/3/3/3

Shoulder Distraction Drill Between the first 3 sets 30 Seconds on each arm

WOD

800 M Run (once)

10-1

KB Swing

Burpee

(10 KB Swings 10 Burpees, 9 KB Swings 9 Burpees....)

Congratulations to Michele who also completed the Disney Half Marathon last weekend! PR too!

The OC Throwdown Announces its location

2 Day CrossFit Endurance Training Camp

WOD

"Barbara"

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

5 Rounds

*Time cap is 35 min, please scale accordingly or stop at 35 min*

Jenny and Shelby after completing their Half Marathon! Great job ladies.

See how they trained HERE

Pat Barber on Barbara

CrossFit Kids in LA

 

OPEN GYM

10am-1pm

A Funny Moment in CFMG History

Page 103 of 137

Latest W.O.D.

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4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:134 W.O.D.

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4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:163 W.O.D.

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4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:156 W.O.D.

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4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:223 W.O.D.

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4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:25 W.O.D.

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4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:163 W.O.D.

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4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:204 W.O.D.

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4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:287 W.O.D.

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4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:236 W.O.D.

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4/8/2014

4/8/2014

WOD: OTMEM for 5 Minutes 5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips) Rest 3 Minutes OTMEM for 5 Minutes 3 "Touch and Go" Power Snatches (135#/95#) Plank hold in the time remaining Rest 3 Minutes OTMEM for 5 Minutes 10 Wall Balls (20#/14#) 10 KB Swings (53#/35#)   {youtube}KD-jGoqn_Gg{/youtube} How To Cook Pete's Paleo Bacon Antibiotics Have Turned Our...

ian - avatar ian 07 Apr 2014 Hits:248 W.O.D.

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4/07/2014

4/07/2014

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course SWOD: Squat Clean 5/5/3/3/3 A1) Romanian Deadlifts 8/8/8/8 A2) Max L-sit Hold x 4 Sets {youtube}PWuBjrN-knY{/youtube} 10 Shocking Photos That Will Change How You See Consumption And Waste Slow Cooker Osso Buco Stew The Evolutionary Function Of Laughter

ian - avatar ian 05 Apr 2014 Hits:256 W.O.D.

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4/06/2014

4/06/2014

Open Gym 9am-Noon

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