A+ R A-

W.O.D.

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.

WOD

100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event

 

World Record Footage

The Voodoo Band


No Open Gym and No Olympic Weightlifting Club today. Join us for the last day of the 2012 SoCal Regional!

Modified Schedule this week

-No Classes Today

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)



WOD:

Buy in: 800m run

7 Rounds

5 Burpees

10 Push-ups

15 Air squats

Cash out: 800m run

-For time-


"Modified Cindy"

Deadlift or Squat: What's the Diff?

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


Pre WOD:

A1) V-ups 10/10/10/10

A2) Plank hold, 60 seconds x 4 sets


WOD:

AMRAP in 10 min

10 Hang Cleans (135#/95#)

10 Bar facing burpees

200m run


Bar-facing Burpees

V-up Progression

The Whole9 Five Movement Series: Part 3

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


 

SWOD:

Hang Snatch 4/4/4/4/4 then,

A1) DB or KB Bent over rows 10/10/10/10

A2) Ring Push-ups, max reps in 15 seconds x 4 sets

 

The CFMG Endurance Class meets today from 6-7pm


Hang Snatch

Mastering the Push-up

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


WOD:

OTMEM for 7 min (your score will be the number of successful rounds completed)

3 Ground to overhead (185#/135#)

3 Muscle-ups (Sub = 6 CTB Pull-ups)


-Rest 3 min-


50 Sit-ups

1 mile run

-For time-


Create the Beast and Send it Out

7 Shoulder-Friendly Pressing Variations



Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


See anyone in the pic. above having problems with their OHS form?


SWOD: Overhead Squats 5/5/5/5/10

For the set of 10 use 50% of the weight you used for your heaviest set of 5.


WOD:

-AMRAP in 5 min-

20 Thrusters (95#/65#)

20 Pull-ups


**For those of you that use the shower room, it is temporarily out of order.**

The CFMG Endurance Class meets today from 6-7pm

Is it Primal?

Break Up Those Hips and Fix That Squat

Optimizing the Overhead Squat


WOD:

-AMRAP in 4 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 6 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 8 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

DONE!


The way we will score this is by the number of reps you complete. If you are following the actual prescribed WOD 1 round = 260 reps. If you are using the subs. 1 round = 450 reps.  We will also have an "On Ramp" option Sealed


Did you know that one of CFMG's own has a pretty AWESOME Paleo Food Blog!?!?! Be sure to checkout The Cave Girl Culinary Experiment!

Killing the Fat Man: Episode 6

Ignorance Is No Excuse


Page 124 of 173

Latest W.O.D.

Prev Next

1/25/2015

1/25/2015

Yoga at 8am Competitor Session at 9am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:10 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:38 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:135 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:150 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:127 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:170 W.O.D.

Read more

1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:168 W.O.D.

Read more

1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:110 W.O.D.

Read more

1/17/2015

1/17/2015

WOD: AMRAP in 8 Minutes 1 Bar Muscle-up (Sub = 1 Ring Dip) 1 Thruster (135#/95#) 2 Bar Muscle-ups (Sub = 2 Ring Dips) 2 Thrusters 3 Bar Muscle-ups (Sub = 3 Ring Dips) 3 Thrusters…..   Free Beginner WOD Skill: Strict Press WOD: AMRAP in 12 Minutes 6 Burpees 8 Strict Press 10 Static Lunges 200m Run Please join us today for...

ian - avatar ian 12 Jan 2015 Hits:138 W.O.D.

Read more

1/16/2015

1/16/2015

WOD: EMOM for 10 Minutes 5 Deadlifts (you pick the weight) 5 Strict HSPU Rest 3 Minutes AMRAP in 10 Minutes 2 Power Cleans (135#/95#) 2 Burpees Over Bar 4 Power Cleans 4 Burpees Over Bar 6 Power Cleans 6 Burpees Over Bar…. {youtube}MVW8Pz-rgmw{/youtube} Come to our CrossFit Mission Gorge Total Party on Saturday, January 24th at 9:30am! Body Image And Body...

ian - avatar ian 12 Jan 2015 Hits:177 W.O.D.

Read more

1/15/2015

1/15/2015

Skill: Muscle-Ups: Practice progression or work on strict muscle-ups WOD: 21-15-9 Shoulder to Overhead (155#/105#) Pull-Ups -For Time- *200m run every time you drop the bar or come off of the pull-up bar Peering Through The Academic Blinds Are You Testing Strength Or Building It? Weightlifting Competition Warm-Ups The Importance Of Flexibility CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 12 Jan 2015 Hits:162 W.O.D.

Read more

1/14/2015

1/14/2015

SWOD: Snatch 3/3/3/3/3 A1) Snatch Balance 5/5/5/5 A2) GHD Sit-Ups 15/15/15/15 {youtube}8lDPb8ZnX1w{/youtube} Why French Kids Don't Have ADHD How Do You Get Under The Bar Faster While Snatching CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full"...

ian - avatar ian 12 Jan 2015 Hits:139 W.O.D.

Read more