WOD
Behind the Neck Push Jerk 5/5/4/4/4
Video Demo- Just do not kick your legs like this guy
WOD
20 Burpees
30 Double Unders
400 M Run
3 Rnds
1/27/2012
Latest W.O.D.
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2/22/2012
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...
geo 20 Feb 2012 Hits:116 W.O.D.
2/21/21012
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...
geo 20 Feb 2012 Hits:282 W.O.D.
2/20/2012
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 {youtube}CzFURttzCgo{/youtube} 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
geo 19 Feb 2012 Hits:173 W.O.D.
2/18/2012
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
ian 17 Feb 2012 Hits:248 W.O.D.
2/16/2012
WOD: 6 Burpees 12 Push-press (95#/65#) 18 Double unders (sub. = 60 single unders) 200m run Rest 90 Seconds -7 Rounds for time including the rest periods, do not include the rest period after your final round- Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you...
ian 15 Feb 2012 Hits:300 W.O.D.
2/15/2012
SWOD: Back Squats 7/7/6/6/5/5 Start your first set at 70% of your 1RM and increase your weight as you move through the sets. WOD: 1 min Hand-lift push-ups 1 min Box jumps (24"/20") 1 min Wall ball shots (20#/14#) 1 min Sit-ups -2 Rounds for reps- If anyone is interested in going for a run outside of CFMG,...
ian 14 Feb 2012 Hits:222 W.O.D.
2/14/2012
Happy Valentine's Day! WOD: "Heart Breaker" Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop -3 Rounds- 15 Squat cleans (135#/95#) 15 Burpees Cash out: 1 mile run -For time- Pumpkin Cake Bars w/ Cinnamon Icing 10 Lessons Jeremy Lin Can Teach Us CrossFit Open Sectionals at CFMG This year we are going to try something a...
ian 13 Feb 2012 Hits:328 W.O.D.
2/10/2012
SWOD A1) Behind the neck Push Jerk 2/2/2/2/2 A2) Plank hold 30 seconds WOD 10 Power Cleans (135#/95#) 12 Burpees 14 KB Swings (53#/35#) 4 Rnds Get your copy today! Check it out Other CF Box's prepare for the…
2/9/2012
WOD 9 Sit-ups 12 Box Jumps (24'20') 15 Toes to Bar AMRAP 7 Min -Rest 3 Min- 15 Box Step ups with Plat over head (20 inch box) (45#/25#) 18 Hand Lift Push ups 21 Air…
2/8/2012
WOD Back Squat 8/8/7/7/6 A1) Snatch Grip Deadlift 8/8/8/8/8 A2) Handstand Push ups 8/8/8/8/8 Max Unbroken Muscle Ups or Pull ups x 4 (your set is over when you drop from the rings or bar) Rest…
2/7/2012
Mobility WOD Front Rack Stretch (Demo 50 seconds into video) Exploring Hip Stretch (Demo at 1.45) 1 Min on each arm/leg WOD Buy in: 800 M Run 9 OHS (135#/95#) 30 Double Unders 5 Rnds Cash Out:…
2/6/2012
Visualization Practice By Coach Ian J. McHugh pmzmKXGc_xE I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It…
2/5/2012
Kelly during WOD #1 of the 2011 LCI Open Gym 10am-1pm
2/4/2012
Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future. WOD: AMRAP…
2/3/2012
We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today! SWOD: Push or Split jerk from behind the neck 3/3/3/3/3 QDXVe4ftmLU WOD: 1 min OHS…
2/2/2012
Geoff Going HAM at the 2011 LCI WOD: -AMRAP in 7 min- 5 Push-press (135#/95#) 10 Toes-to-bar 200m run Rest 3 minutes -AMRAP in 7min- 20 Deadlifts (135#/95#) 30 Double unders (sub.= 80 Single unders) 200m run Rest 3 minutes -5 Rounds…
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