A+ R A-

W.O.D.

Open Gym 9am-Noon


Dim lights Embed Embed this video on your site


WOD:

1000m run

10 Sit-ups

10 Double unders (25 single unders)

800m run

20 Sit-ups

20 Double unders (50 single unders)

600m run

30 Sit-ups

30 Double unders (75 single unders)

400m run

40 Sit-ups

40 Double unders (100 single unders)

200m run

50 Sit-ups

50 Double unders (125 single unders)

-For time-



Free Beginner WOD at 10am

AMRAP in 15 min

5 Hand release push-ups

10 Sit-ups

15 Air Squats

5 Burpees

200m run


CFMG 101 Session

13 Ways to Go Online Less and Live More






SWOD: Split jerks 5/5/4/4/4 (start your first set of 5 with about 75% of your 1RM)

WOD:

50 KB Swings (70#/53#)

15 Muscle-ups (sub = 40 Pull-ups)

30 Goblet squats (70#/53#)

20 Games standard box jumps (30”/24”)

10 Double push-ups burpees

-For time-




WOD:

AMRAP in 5 min

10 Burpees

10 Toes-to-bar

Rest 2 min

400m run

10 Power cleans (155#/105#)

10 Shoulder-to-overhead (155#/105#)

-3 rounds-

Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets


How to Get Motivated in the New Year

What is Fitness?

Cherry Picking


Dim lights Embed Embed this video on your site


SWOD: Snatch balance 3/3/2/2/2 (aim to use more weight than your 1RM squat snatch for the sets of 2)

WOD:

12-10-8-6-4-2

Jumping Lunges

CTB Pull-ups


Come show your support for our CFMG competitors at the Battle at the Barracks

CFMG 101 Program on Sunday Jan. 20

Make You Life Better: Get Horizontal

Why I train

 



Dim lights Embed Embed this video on your site

Same time domain as a UFC fight but you won't get punched in the face!


“Fight Gone Bad”

1 min Wall ball shot (20#) (reps)

1 min Sumo deadlift high pull (75#) (reps)

1 min Box jumps (20”) (reps)

1 min Push-press (75#) (reps)

1 min Row (calories)

1 min Rest (done together)

-3 rounds for total reps and calories-

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Please arrive early so that we can place everyone into their FGB group.


Dim lights Embed Embed this video on your site

Demand more of yourself!


Deadline to order form J&J Grass Fed Beef is Wednesday at 11pm.

CFMG 101 Program on Sunday Jan. 20




SWOD: Back squat 6/6/6/6/6 (all sets should be done with 80% or more of your 1RM)

A1) Hang muscle clean 5/5/5/5 (remember not to move your feet or re-bend your knees)

Rest 30 sec.

A2) Plank hold 60 sec. x 4 sets

Rest 30 sec.

A3) Kipping/Butterfly pull-ups, max unbroken reps x 4 sets (post total reps)

Rest 1 min

Try and maintain the programmed rest periods, so if training with a partner or two you may need to stagger starts.


Struggling with double unders, kipping pull-ups and/or kipping ring dips? Sign up for our CFMG 101 session today! Reserve your spot HERE.


Hang Muscle Clean

Rich Froning Jr. So-Called Life: Parts 1-5

Open Gym 9am-Noon

Dim lights Embed Embed this video on your site


Partner WOD:

In teams of two: 6k row

Partners will switch between rowing and resting after each 500m interval until they have completed a 6k row.

Page 104 of 183

Latest W.O.D.

Prev Next

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:6 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:57 W.O.D.

Read more

4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:58 W.O.D.

Read more

04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:61 W.O.D.

Read more

04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:69 W.O.D.

Read more

04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

ian - avatar ian 12 Apr 2015 Hits:88 W.O.D.

Read more

04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:36 W.O.D.

Read more

04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

ian - avatar ian 09 Apr 2015 Hits:54 W.O.D.

Read more

04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

ian - avatar ian 09 Apr 2015 Hits:101 W.O.D.

Read more

4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

ian - avatar ian 08 Apr 2015 Hits:85 W.O.D.

Read more

04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

ian - avatar ian 07 Apr 2015 Hits:139 W.O.D.

Read more

4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

ian - avatar ian 06 Apr 2015 Hits:146 W.O.D.

Read more