A+ R A-

W.O.D.

 


SWOD: Clean and Jerk 8/6/5/5/5 (your sets of 5 should be at 80% or more of your 1RM)

WOD:

AMRAP in 7 min

10 Box Jumps (24”/20”)

5 Front squats (185#/135#)

For the C&J focus on pulling yourself under the barbell to receive it in a full squat. Jump on top of the plyo box, no step ups. Based on the weight you use for the C/J you’ll be able to pick a good weight to use for the front squats, or go RX.


Mobility: Bully stretch, 1 min each arm x 2 sets


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WOD:

200m run

20 Double unders (Sub = 50 single unders)

16 Burpees

12 KB swings (70#/53#)

8 Toes to bar

-6 Rounds for time-

(18 min cap)

Focus on your running form during the 200m run, don't worry about sprinting through it. Aim to complete all the other movements unbroken if possible.

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Deadline to order from J&J Grassfed Beef is this Wednesday! The delivery will be made on 12/19.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!


CFMG Ugly Sweater WOD and Potluck

 


SWOD:

A1) Push-press 6/4/3/3/3 (your sets of three should be at 85% or more of your 1RM)

A2) Weighted sit-ups 12/12/12/12/12

WOD:

Main Site WOD from 12/7/12

30 Overhead squats (95#)

7 Muscle-ups (Sub = 14 CTB pull-ups)

20 Overhead squats

5 Muscle-ups (Sub = 10 CTB pull-ups)

-For time-

(7 min cap)

This WOD is a sprint, you should be aiming to finish well below the time cap.


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CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!

 

CFMG Ugly Sweater WOD and Potluck

Open Gym 9am-Noon

 

WOD:

“Helen”

-3 Rounds for time-

400m run

21 KB Swings (53#/35#)

12 Pull-ups


Compare to 5/20/2011


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Free Beginner WOD @10am

5 Burpees

10 Air squats

10 KB Deadlifts

200m run

AMRAP in 13 min


Saturday Foundations Session 11am-1pm w/ Coach James


Tips To Speed Detox. of Alcohol for Better Health



 

SWOD: Deadlift 6/5/4/4/4


WOD:

10 Hang cleans (155#/105#)

10 Burpees

Rest 1 min

-4 Rounds for total time-

Mobility:

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

A2) Couch stretch 1 min each leg x 2 sets

 

The Saturday Foundations Session happen this Saturday 11am-1pm w/ Coach James


Free Beginner WOD this Saturday at 10am, Bring some friends!

 

 


The Saturday Foundations session happens this Saturday. 11am-1pm



Buy in: 800m run

-10 rounds-

5 Burpees

10 Sit-ups

15 Push-up

Cash out: 800m run

-For time-


CFMG Ugly Holiday Sweater WOD & Potluck

Meet Christmas Abbott

Should We Ice Injuries?



SWOD: 20 min to build up to a 1RM back squat

A1) Single arm KB or DB bent over rows 10/10/10/10/10 (each side)

A2) Toes-to-bar 15/15/15/15/15 (aim to complete these sets unbroken)


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Changing our Mobility Timing

Are you a Good Food Island?

Page 113 of 188

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