A+ R A-

W.O.D.

WOD

Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep

WOD

15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*


Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this

WOD

A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing

WOD

3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press

....

8 Min AMRAP

Ring Dip Progression

Need Some Personal Time with a CFMG Coach

WOD

200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


WOD

A1) Hanging Power Clean

6/5/5/4/4

A2) Max Clapping Push-ups 4 sets

WOD

2 Min Max Reps at Each Station

Double Unders

Pull Ups

Sit Ups

Push Press (115/85)

10 Reasons to Avoid Fructose

Hanging Clean


SWOD

Back Squat 4/4/4/4/4

WOD

15 Toes To Bar

18 Deadlifts  (185/115)

200 M Run

3 Rnds

 

Back Squats

October Referral Program

CrossFit UFC Fan Expo

 

Open Gym Today

10am-1pm

Come on in and make-up a WOD you missed earlier this week, work on your weakest movement, or give this main site WOD a try.

 

WOD Demo with Jason Khalipa and Neal Maddox

 

WOD:

400m Run

50 Double Unders

40 Sit-ups

30 Push-ups

-3 Rounds for time-

 

FREE Beginner WOD at 10am

AMRAP (As Many Rounds/Reps As Possible) in 12 min

20 Single jump rope skips

10 Air squats

5 push-ups

200m run


Beginners, be sure to checkout our "Getting Started" page

 

Why Train in a CrossFit Box?

Olympic Lifts and Dumbbells

The Butter Manifesto

 

SWOD:

Snatch Balance 5/5/5/5/5

*Don't forget to pause at the bottom of each rep for 3-5 sec.

Max. L-sit hold x3 sets


WOD:

1.5 Mile Run

-For time-

 

Snatch Balance

L-sits

Page 114 of 138

Latest W.O.D.

Prev Next

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:129 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:150 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:166 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:158 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:230 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:28 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:165 W.O.D.

Read more

4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:208 W.O.D.

Read more

4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:291 W.O.D.

Read more

4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:239 W.O.D.

Read more

4/8/2014

4/8/2014

WOD: OTMEM for 5 Minutes 5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips) Rest 3 Minutes OTMEM for 5 Minutes 3 "Touch and Go" Power Snatches (135#/95#) Plank hold in the time remaining Rest 3 Minutes OTMEM for 5 Minutes 10 Wall Balls (20#/14#) 10 KB Swings (53#/35#)   {youtube}KD-jGoqn_Gg{/youtube} How To Cook Pete's Paleo Bacon Antibiotics Have Turned Our...

ian - avatar ian 07 Apr 2014 Hits:251 W.O.D.

Read more

4/07/2014

4/07/2014

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course SWOD: Squat Clean 5/5/3/3/3 A1) Romanian Deadlifts 8/8/8/8 A2) Max L-sit Hold x 4 Sets {youtube}PWuBjrN-knY{/youtube} 10 Shocking Photos That Will Change How You See Consumption And Waste Slow Cooker Osso Buco Stew The Evolutionary Function Of Laughter

ian - avatar ian 05 Apr 2014 Hits:259 W.O.D.

Read more