Daily WOD

Gymnasty Practice for 15 min of: Group A: Skin The Cat 5 x 3 – TTB 5 x 8/10 (Unbroken) – HandStand Walk 5 x 10/15′ Group B: Skin The Cat 5 x 2 – TTB 5 x 5 – FreeStanding Kick Up  5 x 1 Group C: Shot Throughs 5 x 5 – Knee…

In teams of 2: 30 cal row or 10 cal on Air Bike 20 cal row or 8 cal on Air Bike 10 Cal row or 4 cal on Air Bike *10min Cap *Both athletes need to complete 30 or 10cal first to move on to 20/8cal Rest 5 min…. Back Squats 2 x 20…

A. Snatch grip Deadlift 80% x 3 x 5 DEMO B1. GH Raises or Partner GHR with Ab mat 5 x 10-15 reps DEMO B2. Seated Box Jumps 5 x 5 DEMO C. AMRAP in 5min of; 7 Muscle Snatches 75/55# 7 Burpees CFG 2015 Open Recap

In 3 min complete the following task for time: 45 Burpees for Group A 40 Burpees for Group B 35 Burpees for Group C Ends @ 3:00 2:00 Rest & Recovery Starts @ 5:00 Hang Power Clean Technique (Phase 2: Below the knee) Ends @ 20:00 5:00 Rest & Recovery Starts @ 25:00 Squat 4…

CFG will be CLOSED on Sunday. Partner Workout 5 minute AMRAP Shuttle Sprints 5 minute AMRAP Clean and jerk 155/105 5 minute AMRAP Pull-Up 5 minute AMRAP Burpee over bar       CFG News….. Starting next Monday we will be introducing our new programing. You will see changes immediately. Everything from the warm ups,…

Tabata Squat 1 minute rest Tabata KB Swing, 24/16 1 minute rest Tabata  Sit-up 1 minute rest Tabata Air Bike (calories)     Holiday Schedule: Regular classes: Friday & Saturday Closed Sunday     Mat Fraser and Alex Anderson Do 15.5    

A1. Thruster 6-5-4-4; rest 1min A2. Strict Pull ups amrap in 60sec x 4 ; rest 2min B. SA (KB OR DB) Overhead walking lunges 10 each arm x 3;rest 1min DEMO + 7min AMRAP         Camille LeBlanc Bazinet — “When you want something, you’ll always find a way”

A1. Back Squat @20×1; 3,3,2,2;rest 1min– start @ 70% for first working set then build each set A2. Strict Dips 10-12 x 4; rest 2min + 500m Row For time x 3; rest 3min WWE Champion, Seth Rollins

A.Warm-Up On The Minute x 12 Min 1: 30 Double-unders Min 2: 2x 5 V-ups + 5 Supermans – (2sets) Min 3: 3-8 Strict HSPU – Scale 20-30sec Hold B. Strict Press 5-5-5-5-5 Rest 2 minutes between sets. C. AMRAP in 12 minutes: 2 Shoulder to OH 115/75 2 Box jump over 24/20 4 Shoulder…

A1. RDL @32X1; 4-4-4-4;rest 1min DEMO A2. Ghd Raises 8-10 x 4; rest 90sec  DEMO + 3 rds for time 400m 21 KBS 53/36 12 T2B     Today is the last day for the 2015 CrossFit Open.  We hope that it has been a rewarding experience for those of you who participated.  I know…