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03/07/2015

Skill: Legless Rope Climbs | Rope Climbs | Modified Rope Climbs WOD: 15 Minute AMRAP 10 Front Rack Static Lunges (135#/95#) 10 Box Jumps (30"/24") 400m Run Free Beginner WOD at 10am Skill: Snatch WOD: 12 Minute AMRAP 5 Power Snatches 10 Box Jumps 15 Ab Mat Sit-Ups 200m Row   Week #2 of the 2015 CrossFit Open Our Friday Night Lights...

ian - avatar ian 05 Mar 2015 Hits:1 W.O.D.

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03/06/2015

03/06/2015

"Friday Night Lights" is tonight at 4pm. Stay to compete and cheer on your fellow athletes! Strength: A1) Barbell Glute Bridges 10/10/10/10 A2) Weighted Sit-Ups 10/10/10/10 WOD: 10 down to 1 of: KB Swing (70#/53) KB Goblet Squat (70#/53#) Muscle Ups (Sub=Ring Rows) {youtube}q3NLEpCF4-g{/youtube} Your Grandparents Spent More Of Their Money On Food Than You Do Don't Like Brussels...

ian - avatar ian 05 Mar 2015 Hits:39 W.O.D.

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03/05/2015

03/05/2015

SWOD: Speed Deadlifts 5/5/5/5/5 Skill WOD: 15 Minutes Not for Rounds of: 5 (each arm) KB Windmills 10 Dumbbell Bench Presses 20 Wall Ball Shots Go as heavy as you can, keeping each set unbroken.  For the wall balls, try using a heavier ball, higher target, or unbroken sets. {youtube}icNOo-o7fZQ{/youtube} Core Concepts Dishonesty In The CrossFit Open:...

ian - avatar ian 04 Mar 2015 Hits:74 W.O.D.

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03/04/2015

03/04/2015

SWOD: 2 Power Cleans + 1 Jerk -Rest 2 Minutes- 1 Power Clean + 2 Jerks -3 Sets- WOD: 10 Minute AMRAP 3 Wall Walks 6 Thrusters (95#/65#) 9 Pull-Ups Finisher: 50 Hollow Rocks   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night...

ian - avatar ian 03 Mar 2015 Hits:104 W.O.D.

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03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

ian - avatar ian 02 Mar 2015 Hits:119 W.O.D.

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3/2/2015

3/2/2015

WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

ian - avatar ian 01 Mar 2015 Hits:138 W.O.D.

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03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:74 W.O.D.

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02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:73 W.O.D.

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:102 W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:87 W.O.D.

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:109 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:124 W.O.D.

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