A+ R A-

W.O.D.

WOD:

In Teams of 3:

3000m Row

50 Muscle-Ups (Sub = 100 Pull-Ups)

100 HSPU

-For Time-

One teammate works at a time. Each person must complete a 1000m row. For all other movements, teammates may split the reps however they like.

Finisher:

Max L-Sit Hold x 5 Sets

5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience

Tweaks And Geeks Of The Lower Back

How Foam Rolling Relieves The Pain Of Working A Desk

Open Gym

9am-12pm

WOD:

3 Power Snatches (135#/95#)

6 Overhead Squats (135#/95#)

9 Box Jumps (30”/24”)

-5 Rounds for Time-

Free Beginner WOD at 10am

Skill: Deadlift

WOD:

5 Deadlifts

10 Push-Ups

15 Sit-Ups

200m Run

-AMRAP in 12 Minutes-

 

Dim lights Embed Embed this video on your site

The Arms Race And Olympic Lifting

Psychologists Find A Surprising Thing Happens To Kids Who Read Harry Potter

SWOD:

Hatch Squat Program

Week #5 Day #2

Back Squat: 65%x6, 70%x6, 80%x6, 80%x6

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

20 Pull-Ups

15 Sit-Ups

10 Thrusters (135#/95#)

-3 Rounds for Time-

(8 minute cap)

 

Don't Swing Your Kids By The Arms, Please

Melting That Old Advice About Ice

Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar

Coconut Water Changes Its Claims

Team WOD:

10 Toes-to-Bar

400m Run

-10 Rounds for Time and Distance on Rower-

Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds.

Dim lights Embed Embed this video on your site

"Fourging" Elite Fitness

The Paleo Proposal

Kevin Ogar: Life After The Injury

SWOD:

Bench Press: 10/10/10

WOD:

“Bell”

21 Deadlifts (185#)

15 Pull-Ups

9 Front Squats (185#)

-3 Rounds for Time-

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

 

Having Bad Days In The Gym?

Tears Of Joy: Annie Thorisdottir

10 Things To Do In College (Probably) More Important Than Going To Class

Mobility:

A1) Anterior Compartment Smash: 1 min. on each side x 2 sets

A2) Banded Hip Extension: 1 min. on each side x 2 sets

SWOD:

Hatch Squat Program

Week #5 Day #1

Back Squat: 65%x8, 75%x6, 85%x4, 90%x4

Front Squat: 70%x5, 80%x4, 85%x3, 90%x3


Dim lights Embed Embed this video on your site

Almond Pulp Double Chocolate Cookies

Bodybuilder Goes CrossFit

The Life-Or-Death Reason Kids Need To Learn To Fail

Skill: Practice muscle-up progression

WOD:

OTMEM for 12 Minutes

Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups

Even Minutes: 6 Shoulder to Overhead (155#/105#)

Finisher:

GHD Sit-Ups 10/10/10/10


Dim lights Embed Embed this video on your site

Yearning For The Wild

CrossFit Games 2014 Workout Analysis: Individual Workouts

Page 12 of 162

Latest W.O.D.

Prev Next

10/31/2014

10/31/2014

HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

ian - avatar ian 29 Oct 2014 Hits:117 W.O.D.

Read more

10/30/2014

10/30/2014

Mobility: A1) Overhead Stretch, External Rotation Bias with Band 1 Minute/Arm x 2 Sets A2) Shoulder Capsule Mobilization with KB 1 Minute/Arm x 2 Sets WOD: Handstand Walk (Sub = 60 Seconds Handstand Hold) 10 Toes-to-Bar 12 KB Swings (53#/35#) 200m Run -AMRAP in 13 Minutes- {youtube}yg9bB-OzJ5g{/youtube} How Your Primal Connection To Water Runs Deeper Than Thirst Curiosity: It...

ian - avatar ian 28 Oct 2014 Hits:129 W.O.D.

Read more

10/29/2014

10/29/2014

SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

ian - avatar ian 28 Oct 2014 Hits:165 W.O.D.

Read more

10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

ian - avatar ian 27 Oct 2014 Hits:167 W.O.D.

Read more

10/27/2014

10/27/2014

SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

ian - avatar ian 26 Oct 2014 Hits:225 W.O.D.

Read more

10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:91 W.O.D.

Read more

10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:110 W.O.D.

Read more

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:161 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:197 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:197 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:187 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:201 W.O.D.

Read more