A+ R A-

W.O.D.

WOD

A1) Barbell Good Mornings 10/10/10

A2) Dumbbell or KB Bent over Row 10/10/10

Then,

6 Hanging Power Cleans (155#/105#)

12 Hand Release Push Ups

18 Sit-Ups

200 M Run

18 Min AMRP


CFMG Nutrition and Lifestyle Course

Held by Coach Dawn Fletcher at CFMG! Click the link below for more details and talk to one of your coaches today if you are interested in signing up.

Join us on Tuesday August 23rd at 6pm for this 90 min session.

 

 

Kelly and Betsy on Bar Facing Burpees


Full Planche Push Up

Woman's Triplet from CFG5

S WOD

Split Jerk or Push Jerk 3/3/2/2/1/1

WOD

20 KB Swings (53#/35#)

20 Push Press (135#/95#)

20 Goblet Squats (53#/35#)

2 Rnds

Brad and James working through 50 Wall Ball from the Chipper last week!

 

Kendrick Farris tells his story

Push Press Technique

Katie Hogan after Event Three

WOD

A1) Snatch Balance- weight should be 50% of 1 Rep Max Snatch (light weight)

5/5/5/5/5

A2) Ring Push Ups

10/10/10/10

Then,

Buy In: 100 Double Unders

3 Box Jumps (24'/20')

3 Burpees

6 Box Jumps

6 Burpees

9 Box Jumps....continue Pattern

9 Min AMRP




Double Under Crossovers

Woman's Rope Climb Clean Workout From CFG5

Gymnastics Flexibility Movements



WOD

Buy In: 400 M Run

6 Squat Clean Thrusters (135#/95#)

10 Chest to Bar Pull ups

5 Rnds

Cash Out: 400 M Run

A huge thanks again for all the Support that was shown for Ted Hoyt over the weekend! We were overwhelmed by the turn out. Stronger Together!

 

Video of the Ted Hoyt WOD by Geoff

Khalipa and the Squat Clean Thruster

Tips for Chest to Bar Pull Ups

 

 

OPEN GYM 10am-1pm

Work on a weakness and/or make-up a WOD you missed this week.


Today we will only be holding the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt is one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting near the parking lot just North of The Hilton hotel. Simply drive South down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

Please wear something green. The color green Green has great healing power. Green also suggests stability and endurance.


The Ted Hoyt WOD will be as follows:


In teams of two:

Run

100 Burpees

100 Sit-ups

100 Air squats

Run

Partner Wheel Barrow

-For time-


All movements must be completed in order. Partners must run together, but the reps may be divided up among the partners. However, while one partner is working the other partner will hold a plank position. We will determine the running distances and partner wheel barrow distance when we arrive at Mission bay Park. We will also brief everyone on the WOD prior to starting.


CFMG WOD

"Helen"

400m run

21 KB Swings (53#/35#)

12 Pull-ups

-3 rounds for time-


To Crunch or not to Crunch

That Covert Yogurt: When Food gets Sneaky

SWOD

A1) Deadlift 3/3/3/3/3

A2) V-up sit-ups 10/10/10/10


EWOD

400m run

30 sec recovery

200m run

30 sec recovery

-2 rounds for time-

 

POSE Tech

Can Women be too Buff?

Smart Spice: Cumin

A BIG Congratulations to Trevor on his recent engagement to Monica and to Mark for his new venture. Saud, we miss you!

 

WOD

50 Wall Ball (20#/14#)

40 sit-ups

50 Static lunges

40 Pull-ups

50 Double Unders

40 Thrusters (65#/45#)

800m run

50 Box jumps (24"/20")

40 Swings (53#/35#)

-For time-

 

Outside The Games Bubble

HYDRATE!

 


Page 123 of 138

Latest W.O.D.

Prev Next

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:9 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:142 W.O.D.

Read more

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:144 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:158 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:172 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:164 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:236 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:34 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:171 W.O.D.

Read more

4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:214 W.O.D.

Read more

4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:296 W.O.D.

Read more

4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:242 W.O.D.

Read more