A+ R A-

W.O.D.

OPEN GYM 9am-Noon


WOD

Buy in: 400m run

-3 rounds-

10 Squat cleans (155#/100#)

20 Hand-lift push-ups

Cashout: 400m run

-For time-


Free Beginner WOD at 10am

10 Kettlebell swings

10 Sit-ups

10 Static lunges

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Checkout our very own Saud at TEDxAjman

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How do you use your CrossFit Badassness outside of the gym???


Benchmark WOD Friday the 13th!

From Monday 7/2/2012

WOD:

70 Burpees

60 Sit-ups

50 KB Swings (53#/35#)

40 Pull-ups

30 Handstand push-ups (sub = 30 inverted plyo box push-ups)

-For time-


Biggest Loser Contestant Goes CrossFit

5 Tips to Dominate the Deadlift

Colorado Pork Green Chili



SWOD: Take 20 minutes to reach a 1RM Strict Press


WOD:

100 Double unders (sub = 200 single unders)

20 Hang snatches (95#/65#)

-2 Rounds for time-

(10 min cap)


Sleep or Die!

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)

 

SWOD: Clean, take 20 minutes to build up to a 1 rep max. Then,

A1) Dumbbell or KB walking lunges, 18 steps x 3 sets

A2) Weighted sit-ups, max reps in 30 seconds x 3 sets

 

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Ted Hoyt | Life is Worth Competing For



Skill Practice: Spend 15 minutes working on your weakest gymnastic based movement such as: pull-ups, push-ups, muscle-ups, bar muscle-ups, dips, handstand walks, HSPU, toes-to-bar, pistols, etc.

For those of you chasing after your first muscle-up don't forget about Coach Ian's Muscle-Up Training Protocol that's posted on the cork board near the water fountain.

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WOD:

AMRAP in 12 min

*10 Single arm KB push-press (53#/35#)

15 KB Swings (53#/35#)

400m run


*10 total reps, NOT 10 on each arm Sealed

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2012 Reebok CrossFit Games to Be Carried on ESPN3

CrossFit Games 2012: Spencer Hendel Interview

Mother of 4 Headed to the 2012 Reebok CrossFit Games


SWOD: Front Squat, 20 minutes to build up to a 1 rep max


WOD:

AMRAP in 8 min

1 Push-up

1 Air Squat

1 Burpee

2 Push-ups

2 Air Squats

2 Burpees

3 Push-ups

3 Air Squats

3 Burpees


Continue adding a rep to each movement as you finish each round. If you have a weighted vest today would be a good day to use it.


Life Stress and CrossFit

I am Relentless


Open Gym 9am-Noon

Reggie, a CFMG OG

 

WOD:

75 Double Unders

200m run

50 Sit-ups

200m run

-3 rounds for time-

Page 108 of 165

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