A+ R A-

W.O.D.

Field trip to Flip Force Academy this Thursday!


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Coach Ian wants you to go HAM on your back squats today!


SWOD: Take 20 min to reach a 1RM Back Squat

WOD:

Tabata Burpees (post lowest reps)

Rest 2 min

Tabata Plank hold (Un-scored)


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Get after it!!!!


Mobility: Couch stretch, 1 min each leg x 2 sets

WOD:

AMRAP in 20 min

10 Hand Release Push-ups

15 Double unders (Sub 50 single unders)

20 Sit-ups

200m run


Dairy-Free Green Goddess Dressing

The CrossFit Life

Open Gym 9am-Noon

One of our CFMG Alumni, Cameron, Taking on WOD #2 at the 2012 LCI


Mobility: Accumulate 3 minutes in the paleo chair position

SWOD: Back Squat 4/4/3/3/3

WOD:

“Death by Pull-ups & Air squats”

1 pull-up/1 air squat the first minute

2 pull-ups/2 air squats the second minute

3 pull-ups/3 air squats the third minute.........

Continue this pattern until you fail to complete a round. Record your last successful round.

Free Beginner class at 10am

AMRAP in 12 min

5 Buprees

10 Jump rope skips (20 Double unders)

16 Static Lunges

200m run

The Olympic weightlifting club meets today 1pm-3pm


Keep Calm and Whole30 on

Make the Healthiest Choices Across the Spectrum

“Diane”

21/15/9

Deadlift (225#/135#)

HSPU (*sub = hand release push-ups 30/20/10)

-For time-

(10 min cap)

Rest 3 min

800m run

-For time-


*If you are unable to complete HSPU please do the hand release push-ups.


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5 Mistakes that Killed My Progress

CrossFit Kids vs "Diane"

The CFMG Olympic Weightlifting Club meets this Saturday, 1pm-3pm

Don't forget about our 3 Year Anniversary Party!


Kristen Going HAM at the 2012 LCI


SWOD: Split Jerks 3/3/2/2/2

WOD:

1 min KB Swings (70#/53#)

1 min Box jumps (24”/20”)

1 min Bupees

1 min Rest

-4 rounds for total reps-


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Interested in competing? This might be good for first timers.

Coach Ian during the 2012 Southwest Regional WOD #2


WOD:

2010 Southwest Regional WOD #2

5 Muscle-ups (males)/2 Muscle-ups (females) (sub = 10 kipping pull-ups)

10 Power cleans (135/85)

200m run

-5 rounds for time-


Runners Shoulders

The Muscle Up with Jason Khalipa


 

 

Mobility:

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

A2) Foam roll/mobilize t-spine, 2 min x 2 sets


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SWOD: Bench press, take 20 min to build up to a 1 RM. Here’s a possible rep scheme 3/2/2/1/1.....

Finisher”

A1) Weighted sit-ups 20/20/20/20

A2) Push-ups 25/25/25/25

If classes run long you may end up completing the “finisher” on your own.


History of the Bench Press

The Legume Manifesto

Program Design: Feelings vs Planning

 

 


Page 108 of 174

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1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
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1/28/2015

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1/24/2015

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WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

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1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

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1/21/2015

1/21/2015

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1/20/2015

1/20/2015

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