A+ R A-

W.O.D.

OPEN Gym 9am-Noon


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening today. Space is limited!

 

8am and 9am classes only today!

 

WOD:

Buy in: 1 Mile run

30 Double unders (90 single unders)

50 Air squats

-3 rounds for time-

 

Dim lights Embed Embed this video on your site


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening tomorrow! Space is limited!

8am and 9am classes only tomorrow


 

 

WOD:

6  Power Clean and jerks (155#/105#)

Rest 1 min

-5 Rounds for time including the rest periods-

Rest 2 min

800m run

50 sit-ups

-For time-

Dim lights Embed Embed this video on your site

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

8am and 9am classes only this Saturday


Throwback pic.


AM vs. PM Challenge WOD

SWOD: *Deadlift 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have between 20-25 minutes to build up to a 1 RM Deadlift. *This is the AM vs. PM Challenge WOD this week. Then,

A1) Plank holds, 45 seconds x 3 sets

Rest 15 sec.

A2) Max Burpees in 30 sec. x 3 sets

Rest 30 sec.


Dim lights Embed Embed this video on your site

Congratulations to "Big" Ian and Ryan! Welcome Baby Graham!

 

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will happen tomorrow!

 


SWOD: Snatch 3/3/2/2/2 (your first working set should be done at 65% or more of your 1RM)

WOD:

40 alternating pistol squats (Sub = modified pistols or 100 Air squats)

30 Pull-ups

20 Burpees

10 toes-to-bar

-For time-


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Bench press review: how to set up the rack, how to execute the bench press, and how to spot. Use the following rep scheme: 6/6/6/6 (Use lighter loads today)

You’re not trying to set any world records today. We want you all to work on your form/technique today, and starting next week we will begin a bench pressing cycle.

Dim lights Embed Embed this video on your site

Full Video on the CFJ HERE


WOD:

1 min Box Jumps (24”/20”)

1 min KB Swings (70#/53#)

1 min Sit-ups

1 min Push-press (135#/95#)

-2 rounds for total reps-

 

Embrace the Training Days

CFMG Etiquette Reminders


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The 2012 LCI WODs have been announced!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Thrusters 4/4/3/3/3 (your first working set should be done at 70% of your 1 RM)

WOD:

15 Hang Cleans (135#/95#)

20 Hand release push-ups

-3 Rounds for time-

(8 min cap)


Magnificent Magnesium

Salad Fun


No Open Gym today.

Go outside and do something active!


Oly Club meets from Noon-2pm


The 2012 LCI workouts will be released today at 10am!

 

Page 105 of 165

Latest W.O.D.

Prev Next

11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-12-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

ian - avatar ian 24 Nov 2014 Hits:115 W.O.D.

Read more

11/24/2014

11/24/2014

SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

ian - avatar ian 23 Nov 2014 Hits:165 W.O.D.

Read more

11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:52 W.O.D.

Read more

11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:154 W.O.D.

Read more

11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:155 W.O.D.

Read more

11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:148 W.O.D.

Read more

11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:179 W.O.D.

Read more

11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:161 W.O.D.

Read more

11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:204 W.O.D.

Read more

11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:91 W.O.D.

Read more

11/15/2014

11/15/2014

Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm (There will be no 10am Free Beginner Class or 11am Class) WOD: 30 Wall Balls (20#/14#) 800m Run 60 Double Unders (Sub = 120 Single Unders) 6 Rope Climbs 30 OHS (95#/65#) 800m Run 60 Double Unders (Sub = 120 Single Unders) -For Time- {youtube}BJVqgaySniU{/youtube} Grain Free Apple Pie The Pivotal Role Food Plays...

ian - avatar ian 13 Nov 2014 Hits:158 W.O.D.

Read more

11/14/2014

11/14/2014

SWOD: Build up to a heavy touch and go 3RM Power Clean WOD: OTMEM for 10 Minutes Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar   Are You Important? It Don't Mean A Thing If You Ain't Got That Swing Top Ten Hikes In...

ian - avatar ian 12 Nov 2014 Hits:221 W.O.D.

Read more