A+ R A-

W.O.D.


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

WOD

OPEN GYM FROM 10 am to 1 PM

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

 

It will be a different feel at CFMG today, bring the energy!

 

It will be a different feel at CFMG today, bring the energy!

Dear CFMG Community, Please don't forget to get your CFMG Key Tag so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. If is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.


SWOD

Back Squat 3/3/2/2/1/1


WOD

1 Min at Each Station

Goblet Lunge (53#/35#)

Sit ups

Wall Ball (20#/14#)

KB Swing (53#/35#)

1 Min Rest

3 Rnds

Score = total Reps


Jasmine showing good control on her front squat


5 Tips for a come back

Keys to a good Warm up


Open Gym

10am-1pm


WOD:

In Teams of two

130 Snatches (95#/65#)

-For time-

*5 Burpees at the top of each minute.

You may power snatch or squat snatch. One partner works at a time. You may split up the reps however you'd like. You can not start again until both partners have finished the burpees.


If you are registered for the Open Sectional you will be doing WOD 12.2. Please come ready to judge/validate other competitors. Good Luck!


Free Beginner WOD at 10am

10 Kettlebell Swings

10 Hand-lift push-ups

10 sit-ups

10 Air Squats

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


Freakish Strength with Proper Core Training

CrossFit Games Breakdown 12.2

Coach B Teaches the Snatch

Hunter during the Tough Mudder. Some of those yellow wires contain 10,000 volts of electricity!


11 Pull-ups

22 Sit-ups

33 Double unders (sub = 99 single unders)

400m Run

-AMRAP in 20 min-


WOD 12.2

Conditioning 101

Never Enough CrossFit

Page 117 of 158

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