A+ R A-

W.O.D.

WOD

AMRAP in 7 Min

Burpees (jump to a 6' target)

If you are competing in the CF open you have priority to get a target and you must have an official judge who has a score sheet or whiteboard to keep track of your reps. (do not count in your head)


Free Beginner WOD at 10 A.M

12 Min AMRAP

6 Burpees

9 KB Swings

12 Box Jumps

15 Air Squats

 

Breakdown of WOD 1

Mental Strategy


SWOD

Hanging Power Snatch 5/5/5/5

WOD

7 Toes to Bar

14 Push ups

7 Power Cleans (95#/65#)

7 Rounds

The Leader Board

Win Friends and Influence Paleo

SWOD

Back Squat 5/5/4/4/3/3

Push Press 5/5/4/4/3/3

WOD

1 Min at each Station

Deadlift 155#/115#

Double Unders

1 Min Rest

3 Rnds

Score = Total Reps

For your doubles jump like the picture on the right

Games Pre Show

Elevation Fitness Mask Review

MWOD

1 Min Each Leg Couch Stretch

1 Min Each Leg External Rotation Stretch

WOD

30 Box Jumps (24"/20")

30 Wall Balls (20#/14#)

800m Run

3 Rnds

30 min Cap- Scale run if necessary

New Rules for Running at CFMG

Due to some safety issues regarding running during our WODs we need to implement some new rules:

1) Please run inside of or as close as possible to the Fire Lane

2) If a vehicle is backing out of a roll-up door please stop and let the vehicle finish backing out. Do not try and squeeze behind or in front of the vehicle! We will deduct the time you waited from your end time during our WODs.

3) If the run is longer than 200m please run out to our marked distances, rather than running laps in the alleyway.

Please know we have spoke with our landlord about the speed of the vehicles in the alleyway. We are also working on getting a mirror installed so that you can see the vehicles as you exit CFMG's roll-up doors.

Thank you for your continued flexibility. Please know that your safety is our #1 concern.


Open starts today check the site HERE

The Open is for Everyone

Mic'd Instructor Series

Respect Your Gym

Coach Ian J. McHugh

If you make a mess, clean it up.

If you move something, put it back where you found it.

If you break something tell your coach, and feel free to take responsibility for it.

If you have nothing nice to say, say nothing at all.

Respect your gym, and respect your fellow CrossFitter.


WOD

6 Shoulder to Overhead (155#/115#)

18 KB Swings (53#/35#)

8 Min AMRAP

Rest 4 Min

6 Front Squats (155#/155#)

18 Push ups

8 Min AMRAP


John M working through one of the open WOD's last year as his fans cheer him on!  If you are not signed up get on it.  It is for all levels.


Grip Strength

Open Intros

SWOD

Hanging Cleans 2/2/2/1/1/1

WOD

9 Burpees

12 Pull-ups

30 Double Unders (60 Singles)

5 Rounds

20 Min Cap

Dim lights Embed Embed this video on your site

The CF Open Starts this week.  CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition.  Click on the book to check it out!

Eatology

Southwest Scouting Report

A cool 300# Thruster

OPEN GYM!

10am-1pm

Don't forget about this AWESOME deal!


WOD:

10 Thrusters (95#/65#)

10 Hand-lift push-ups

-10 Rounds for time-


Free Beginner WOD @ 10am

1 min. Burpees

1 min. Static lunges

1 min. Sit-ups

1 min. Box jumps

1 Min rest

-3 Rounds for reps-


7 Things I learned in 2011

What's Right About CrossFit

Page 117 of 157

Latest W.O.D.

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9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#)   Why The US...

ian - avatar ian 16 Sep 2014 Hits:14 W.O.D.

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9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:56 W.O.D.

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:64 W.O.D.

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:25 W.O.D.

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:88 W.O.D.

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9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:144 W.O.D.

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:113 W.O.D.

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:100 W.O.D.

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9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

ian - avatar ian 06 Sep 2014 Hits:152 W.O.D.

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9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

ian - avatar ian 06 Sep 2014 Hits:207 W.O.D.

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9/7/2014

9/7/2014

Open Gym 9am-12pm

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9/6/2014

9/6/2014

SWOD: Hatch Squat Program: Week 10, Day 2 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 WOD: 10-1 Toes to Bar 1-10 Bar Dips Free Intro WOD at 10am Skill: Med Ball Cleans WOD: 5 Wall Ball...

ian - avatar ian 05 Sep 2014 Hits:160 W.O.D.

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