A+ R A-

W.O.D.

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WOD:

“Mary”

AMRAP in 20 min

5 HSPU

10 Pistol squats

15 Pull-ups

-or-

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Air squats

No modifying for Mary, top 8 male/female scores go on the leader board.


Free Beginner WOD at 10am

AMRAP in 15 min

10 Push-ups

15 Sit-ups

20 Air squats

200m run


2013 CrossFit Open at CFMG

"I'm Competing in Open Because..."

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SWOD: Split Jerks 3/3/3/3/3 (Heavy! Aim to use 90% or more of your 1 RM for at least your last 2-3 sets) Then,

Barbell good mornings 8/8/6/6/6



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Skill: We’ll spend 10-15 min on Rowing technique

WOD:

1000m row

20 Hang cleans (225#/135#)

1 Mile run

-For time-

*“Finisher”

Burpees

AMRAP in 2 min

*This should be done 5 min. after the WOD. You may end up having to do this portion on your own depending on how long classes run.


Info. on the upcoming 2013 CrossFit Open

Mom, Dad, Kids, and Grandma

Pregnancy and Food Aversions

The 2013 CrossFit Open

By: Ian and Betsy


How cool would it be if you could compare yourself to the rest of the CrossFit world?!?!? Well, you can! We are encouraging everyone from CFMG to sign up for the 2013 CrossFit Open. Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym. Registration starts on January 30th, and we would love to see a record number of our athletes participate. If you even have a question about whether or not you should participate, you SHOULD. You can create a profile and register HERE on the CrossFit Games site.


We will be releasing information on how we will run the Open at CFMG soon. This year, every Wednesday, from March 6 - April 3, a WOD will be released from the CrossFit Games Site. Everyone has until that Sunday to complete the WOD. The Open will ultimately consist of five WODs over five weeks.


At the end of the Open, the top athletes will then move onto the Regional level of competition. Our goal, as always, is to try and get a few individuals and a team qualified for the Regional level of competition. Still have more questions? Be sure to checkout the official CrossFit Games 2013 Rule Book.


LETS GO CFMG!!!!!



SWOD: Snatch balance, 20 min to reach a 1RM

A1) Romanian deadlifts 7/7/5/5 (Reps should be unbroken but pick a challenging weight)

A2) Max bar dips in 20 sec. x 4 sets


Have Children? Interested in getting them involved in CrossFit Kids? Please take a moment to fill out our brief survey.


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WOD:

30 HSPU (sub = AbMat stack, inverted push-ups off plyo box, or 30 strict push-ups)

40 Pull-ups

50 KB Swings (53#)

60 Sit-ups

70 Burpees

-For time-

Main site WOD from 1/16/2013

*20 min cap

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Keg drill, 1 min x 2 sets


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Keg drill @ 3:00

Thanks to everyone, some not pictured, who came out for our first CFMG 101 Session. Remember,

1. Develop technique & form

2. Practice

3. Then add speed


SWOD: Front squat 5/5/5/5/5 (aim to use 80% for all sets)

A1) GHD Hip extensions 12/12/12/12 (use weight if needed)

A2) Plank Hold, 60 sec. x 4 sets


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No open gym today due to the CFMG 101 Program.

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*WOD:

400m run

15 Back squats (135#/95#)

-5 rounds for time-


*25 min cap


Mobility

A1) Downward dog stretch, 30-45 sec x 2 sets

A2) Couch stretch, 1 min. each leg x 2 sets

No Noon Class Today


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) 15 min

10 Hand release push-ups

12 Kettlebell Swings

14 Knees to elbow

200 meter run




Page 112 of 193

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