A+ R A-

W.O.D.

WOD

OHS 3/3/3/3/3

A1) Sumo Deadlift 8/8/8/6/6

A2) Max Burpee Box Jumps  in 1 Min x 5 (24'/20')

Score is the total amount of Burpee Box Jumps completed over the 5 Rounds

Coach Ian handling that 100 pound DB last weekend!

How your goals are shaped by your environment

Thoughts on Flexibility

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.

WOD

100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event

 

World Record Footage

The Voodoo Band


No Open Gym and No Olympic Weightlifting Club today. Join us for the last day of the 2012 SoCal Regional!

Modified Schedule this week

-No Classes Today

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)



WOD:

Buy in: 800m run

7 Rounds

5 Burpees

10 Push-ups

15 Air squats

Cash out: 800m run

-For time-


"Modified Cindy"

Deadlift or Squat: What's the Diff?

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


Pre WOD:

A1) V-ups 10/10/10/10

A2) Plank hold, 60 seconds x 4 sets


WOD:

AMRAP in 10 min

10 Hang Cleans (135#/95#)

10 Bar facing burpees

200m run


Bar-facing Burpees

V-up Progression

The Whole9 Five Movement Series: Part 3

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


 

SWOD:

Hang Snatch 4/4/4/4/4 then,

A1) DB or KB Bent over rows 10/10/10/10

A2) Ring Push-ups, max reps in 15 seconds x 4 sets

 

The CFMG Endurance Class meets today from 6-7pm


Hang Snatch

Mastering the Push-up

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


WOD:

OTMEM for 7 min (your score will be the number of successful rounds completed)

3 Ground to overhead (185#/135#)

3 Muscle-ups (Sub = 6 CTB Pull-ups)


-Rest 3 min-


50 Sit-ups

1 mile run

-For time-


Create the Beast and Send it Out

7 Shoulder-Friendly Pressing Variations



Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


See anyone in the pic. above having problems with their OHS form?


SWOD: Overhead Squats 5/5/5/5/10

For the set of 10 use 50% of the weight you used for your heaviest set of 5.


WOD:

-AMRAP in 5 min-

20 Thrusters (95#/65#)

20 Pull-ups


**For those of you that use the shower room, it is temporarily out of order.**

The CFMG Endurance Class meets today from 6-7pm

Is it Primal?

Break Up Those Hips and Fix That Squat

Optimizing the Overhead Squat

Page 108 of 157

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