A+ R A-

W.O.D.

 

Dim lights Embed Embed this video on your site


“McHugh Complex”

5 Deadlifts

4 Front squats

3 Jerks

This complex is meant to be done unbroken. Use a power clean or squat clean to transition into the front squats. You’ll have 25 min to work up to the heaviest weight you can use for this complex. You’ll want to record your results in your log book! Then,

A1) Single arm KB/DB bent over row 15/15/15 (each arm)

A2) Strict pull-ups max unbroken reps x 3 sets

Free Beginner WOD at 10am:

AMRAP (As Many Rounds As Possible) in 15 min

200m run

10 Push-ups

10 Sit-ups

10 Kettlebell Swings

Foundations today from 11am-1pm

Holiday Hours

To Dance With His Daughter




Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


WOD:

“Karen”

150 Wall ball shots (20#/14#)

-For time-

(18 min cap)

“Finisher”

A1) Plank hold 45-60 sec x 4 sets

A2) GHD Hip Extensions 10/10/10/10 (use weight if needed)


We will be holding our Saturday Foundations Session this Saturday 11am-1pm.

Holiday Hours

Monday Dec. 1 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

Starting Strength


SWOD: 20-25 min to build up to a 1RM Push-press

WOD:

AMRAP in 8 min

3 Muscle-ups (sub = 6 pull-ups)

6 H.R. Push-ups

9 Toes-through-rings (9 toes-to-bar if doing pull-ups)


Dim lights Embed Embed this video on your site


The Stone

6 Interesting Things About Strength


 

No classes today. Open Gym 9am-1pm

WOD:

AMRAP in 20 min

400m run

8 Box Jumps (30”/24”)

16 Air squats

24 Double unders (sub 75 Single unders)

Mobility:

A1) Static calf stretch 30-45 sec each leg x 2 sets

A2) Bully stretch 1 min each arm x 2 sets

 

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year

Merry Christmas! Gym is closed today.

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym 9am-Noon

CFMG Holiday Hours


CFMG Ugly Holiday Sweater WOD and Potluck at 10am!

Please bring a Paleo dish to share, you favorite beverage, and chairs. See you all for the party!



In teams of 4 (ideally 2 females and 2 males):
Buy in: 800m run (done together)
50 Push-ups (everyone must complete 50 reps individually)(everyone works)
100 Pull-ups (1 person works)
200 Burpees (2 people work)
200m Fireman carry (males carry each other females carry each other)
300 KB Swings (53#/35#) (2 people work)
400 Air squats (2 people work)
Cashout: 800m run (done together)
-For time-


For the push-ups everyone may work at the same time, and for the fireman carry each set of partners will only have to travel 200m but you may switch out who is the carrier at any point.

Feel free to bring chairs, your favorite beverage, and a paleo dish to share!

Page 115 of 192

Latest W.O.D.

Prev Next

07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:73 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:71 W.O.D.

Read more

6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:120 W.O.D.

Read more

06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:81 W.O.D.

Read more

06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:117 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:132 W.O.D.

Read more

06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

ian - avatar ian 23 Jun 2015 Hits:178 W.O.D.

Read more

06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

ian - avatar ian 23 Jun 2015 Hits:177 W.O.D.

Read more

06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:204 W.O.D.

Read more

06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

ian - avatar ian 21 Jun 2015 Hits:210 W.O.D.

Read more

06/21/2015

Gym Closed Happy Father's Day!

ian - avatar ian 16 Jun 2015 Hits:193 W.O.D.

Read more

06/20/2015

06/20/2015

Skill Review: Kipping Pull-ups and Bar Muscle-ups   WOD: 3 Rounds for Time: 7 Bar Muscle-Ups (Sub = 14 Pull-Ups) 7 Squat Clean & Jerks (205#)   Team Finisher: 50m Yoke Carry Sprint Relay   Free Intro Workout at 10am Skill: Overhead Squat WOD: 8 Overhead Squats 10 Ab-Mat Sit-Ups 8 Jumping Lunges 200m Run -4 Rounds for Time-     The Definitive Guide To Napping Risky Outdoor Play Positively Impacts...

ian - avatar ian 16 Jun 2015 Hits:218 W.O.D.

Read more