A+ R A-

W.O.D.

Coach James and Coach Burgener


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WOD:

45 Jumping air squats

35 Sit-ups

25 Deficit Push-ups

15 Strict Pull-ups

Rest 2 min

-5 rounds for total time-


Online Judges Course

Unplug the Noise, Sharpen the Signal


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Skill: 10-12 min of dedicated pistol squat and L-sit work

SWOD: 25 min to build up to a 1RM Split Jerk

Top 8 males/females will have their scores posted on the leader board.


Face the Fear: Lessons From Newtown

Omega-6 vs. Omega-3: Who Cares?

Open Gym 9am-Noon

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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

Page 115 of 196

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07/29/2015

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

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7/26/2015

7/26/2015

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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07/22/2015

07/22/2015

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ian - avatar ian 16 Jul 2015 Hits:112 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:123 W.O.D.

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