A+ R A-

W.O.D.

WOD

You will have 15 Minutes at each Station

OHS Find your 3 Rep Max

Strict Press Find Your 5 Rep Max

Deadlift Max Find your 10 Rep Max

(* if you can not maintain proper back position then drop the bar at the top or even better lower the weight*)

Add Weights together for your final score

Rich Froning vs Graham Holmberg

Male OHS 276#

Female OHS 210#

SWOD

Pistols 10/10/10/10/10

Between Each Set 20 Anchored Sit ups

WOD

5 Toes To Bar

10 KB Swings (70/53#)

5 Burpees

10 Min AMRAP

I think the Title of this Video is Wrong

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 No = 7pm class
Thursday Nov. 24 = No classes
Nov. 25 = Noon, 4pm and 5pm only.

WOD

7 Power Snatches (95#/65#)

21 Double Unders

7 Rnds

Rest Exactly 4 Min on your own

7 Back Squats (95#/65#)

21 Push Ups

3 Rnds

Score = Total Time

 

No time to cook? No time to clean? Check out Paleo Princess Preparations.

Seafood Trifecta

CrossFit DelMar Throw Down

Speed Under the Bar

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 = No 7pm class
Thursday Nov. 24 = No classes
Friday Nov. 25 = Noon, 4pm and 5pm only

S WOD

Hang Clean 3/3/2/2/1/1

Between each set 20-30 sec Side Plank Hold on each side

WOD

800 M Run

Max Sit ups in Two Min

800 M Run

Score = Total Time and amount of Sit ups


Congrats to Tami, Betsy, and Matt for completing the Fearless Tri last weekend!

We now have a Ladies Only Class taught by Coach Betsy.  We are starting this Tomorrow! It will happen every Monday and Wednesday at 9:45 AM.  It's free for anyone during the Month of November, and always free for current members!

 

2 Day Olympic Weightlifting Clinic w/ Coach Jesse Malcomb

Hang Cleans

Health Equation

Happy Halloween WOD Killers

SWOD

Back Squat 5/4/3/2/1/1

WOD

In 1 Min

5 Burpees

Max Thrusters (115#/85#)

Rest 1 Min

6 Rounds Score = Total Thrusters

 

Congratulations to Alison B and Greg B who now have a beautiful baby girl- Ella

Whole 30 Memoir

Thrusters

Thrusters and Muscle Ups

Open Gym from 10am-1pm

Come on in and make-up a WOD you missed from earlier this week or work on your weakest movement.

Drop-ins welcome, only $5


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


WOD:

"Grace" in support of Barbells for Boobs

30 Clean and Jerks (135#/95#)

-For time-


It's not too late to register. Support a great cause and get a t-shirt! Click HERE.


FREE Beginner WOD at 10am

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

5 Burpees

10 Kettlebell Swings

200m run


Attention Ladies of CFMG, Do you have a friend who may be a little intimidated by CrossFit, or a friend who is a stay-at-home mom? Starting next month we are launching our Women Only Class! This class will run Monday and Wednesday from 9:45am-10:45am and will be taught by one of our amazing female coaches. For the month of November we are offering this for FREE! Be sure to share this with someone you know who might be interested.

Feeling a little Banged up? Be sure to meet with Shedara for your next massage therapy appointment. More info. HERE.

There will be no regular 6pm class today. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.


Dim lights Embed Embed this video on your site


SWOD: Overhead squat 5/5/5/5/5


WOD:

-3 Rounds for time-

8 Squat Snatches (135#/95#)

50 Double unders (sub. = 120 single skips)


Guidelines for Dealing with Fat CrossFitters

Surviving Halloween

Page 113 of 138

Latest W.O.D.

Prev Next

4/24/2014

4/24/2014

WOD: 800m Run 600m Run 400m Run 200m Run 100m Run 50m Run -For Time- 1:1 work to rest ratio Today would be a good day to bring your stopwatch.   Why Babies Are The Next Performance Enhancing Drug AMRAPing With Jason Khalipa A Rough Guide To Spotting Bad Science

ian - avatar ian 22 Apr 2014 Hits:3 W.O.D.

Read more

4/23/2014

4/23/2014

Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand. "Testing" 30 Muscle-Ups -For Time- Or 4 CTB Pull-Ups 4 Hand Release Push-Ups -10 Rounds for Time-   -Rest 2 Minutes-   AMRAP in 4 Minutes Burpee Box Jumps (24"/20")   An Appreciation of Meb Keflezighi Younger Skin Through Exercise From Tex-Mex and Pork Rinds...

ian - avatar ian 19 Apr 2014 Hits:150 W.O.D.

Read more

4/22/2014

4/22/2014

"Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   Modern Medicine May Not Be Doing Your Microbiome Any Favors Why Is A CrossFit Gym Suing Scientists? Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally

ian - avatar ian 19 Apr 2014 Hits:123 W.O.D.

Read more

4/21/2014

4/21/2014

"Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

ian - avatar ian 19 Apr 2014 Hits:176 W.O.D.

Read more

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:37 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:165 W.O.D.

Read more

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:165 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:171 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:193 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:183 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:253 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:52 W.O.D.

Read more