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W.O.D.

Happy Monday! Be sure to hydrate!


CFMG would like to congratulate all of you who participated in the 2012 CrossFit Open. We had a lot a returning participants and a lot of first timers. We know that some of you had weaknesses exposed, but we also know that a lot of you pushed yourselves farther than you thought possible. Remember that as you start training for next year.

For you returning participants we believe all of you ranked higher than you did last year, which is a true testament to how much you all have improved over the past year. Way to go CFMG!

A special congratulations to everyone who qualified to compete individually, and to those who will be going on to be a part of our team! Please know that you have a whole community of people behind you to help you during this next level of competition. Be sure to stay healthy between now and the Regional event.

For those of you in our community, we need your support. Our team will be competing in the 2012 Socal Regional level of competition on May 11-13, be sure to clear your calendar. You can show your support by coming to the event(s), wearing your red CFMG t-shirt (or your favorite CFMG shirt), helping our team members in any fashion, and by cheering as loudly as you can for your team!!!!

More details will come as we get closer to the event date. If you haven't been to a CrossFit sanctioned event, make sure you come to this one!


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 Push-ups

15 Air Squats


How Much Water do You Need?

Cancer Is My Bitch!



WOD

OPEN GYM FROM 10-1

**Parking for Tomorrow- If you take your first right after the light into San Diego Auto Glass there will be parking available there.  Here is link with a street view map attached.  If you could park here that would be very helpful.

Remember we are doing 12.5 from the CF open between 8 and 10 am.  If you want to participate everyone is welcome.  After that from 10 to 1 we will be hosting our Pot Luck Expansion Party!

WOD

7 Min AMRAP

3 Thrusters 100#/65#
3 Chest to bar Pull-ups
6 Thrusters 100#/65#
6 Chest to bar Pull-ups
9 Thrusters 100#/65#
9 Chest to bar Pull-ups
12 Thrusters 100#/65#
12 Chest to bar Pull-ups
15 Thrusters 100#/65#
15 Chest to bar Pull-ups
18 Thrusters 100#/65#
18 Chest to bar Pull-ups
21 Thrusters 100#/65#
21 Chest to bar Pull-ups

This was our Grand Opening Party WOD in November 2009

Tips for 12.5

Thruster Tips with J Khalipa

WOD

1 Mile Run (once)

10 Deadlifts (155/115#)

15 Sit ups

AMRAP 10 Min

Rest 4 Min

5 Shoulder to Overhead (155/115#)

10 Burpees

5 Rounds


Foot Position

4 Years of Living Paleo

Remember this Saturday is our Expansion Potluck, it starts at 10 am.

If you are in the CF Open we will be hosting WOD 12.5 from 8 to 10 be sure you get your wod in before the event! We will NOT be holding regular scheduled classes on Saturday, do to the potluck.


SWOD

Hanging Squat Snatch 5/4/3/2/1/1


WOD

7 Power Snatch (95#/65#)

21 Double Unders

7 Rnds



Advanced Oly Weight Lifting Clinic

RX Jump Ropes

Using Bands

SWOD

Strict Press 6/6/6/5/5

WOD

5 Pull ups

10 Box Jumps

15 KB Swing (53#/35#)

400 M Run

4 Rnds

 

John R even judges with his shirt off!  If you are participating in the open be sure to thank our Captain and Team Manager    John R. for his help this year with the open.

Healthy Guts Healthy Kids

Gary Taubes


SWOD

Power Clean 5/5/4/4/3


OHS 6/6/9/12/15

(the goal here is to work up to your 15 rep max)


Take a rest between sets:

A1) Max Ring Dips in 30 Seconds x 3

A2) Max Toes to Bar in 30 Seconds x3

Score is total ring dips and total toes to bar



Expansion Pot Luck Team WOD starts around 10 am remember if you want to get in 12.5 we will be running the WOD from 8 am to 10 am

Advanced Olympic Weightlifting- Saturday March 31st- Reserve your spot today!

Don't forget to reserve your spot in class via our Mind Body Online system. You can find more info. HERE. Thank you for your cooperation. If you still haven't received your CFMG Key Tag, please let your coach know and they will set you up.

This coming Saturday we are hosting an Expansion Potluck and Team WOD. We will not be holding regular classes that day, but between 8am-10am we will be running WOD 12.5. If you are registered for the Open and want to take on WOD 12.5 at that time you can.


Partner WOD

12 Deadlifts (135#/95#)
12 Burpees

12 Sit ups

12 Min AMRAP

1 Bar 1 Person Working at a Time


3 Min Rest

Partner WOD

100 Pull-Ups

100 Air Squats

100 Push ups

12 Min AMRAP

While one Person is working, the other person must be doing single rope skips.  If the jump rope is not moving the other person can not work.

Page 118 of 161

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