WOD

Upcoming CFG Events and News: Octoberfest Members-Only CrossFit Glendale Partner competition to be held Saturday, October 6th @9am!There will be men and women’s Rx and scaled divisions (sorry, no mixed teams).  Regardless of your time and experience with us at CFG, we HIGHLY encourage all to participate.  As with class, all of the workouts will...

So many of you put in hard work, giving every wod your very best every day at the box. With summer coming to an end, CFG would like to celebrate your accomplishments and invite you to our Octoberfest In-house partner throwdown. Octoberfest Members-Only CrossFit Glendale Partner competition to be held Saturday, October 6th @9am! There…

“Team Cardio Day!” 40min. to get as far as possible… 400m run (200m each) 200 Double-unders 400m run 175 Wall Balls 20/14 400m run 150 American KB Swings 53/35 400m run 125 Air Squats 400m run 100 TTB 400m run 75 Push-Ups 400m run 50 SDHP’s 95/65 400m Run Teams of 2. Ony 1 partner…

General Warm-up Then.., Snatch warm-up Then…, Every 2min for 3 sets 10 Tng Power snatches. *Be efficient as possible. Then.. Every 2 minutes, for 12 minutes (6 sets): Front Squat 2 Reps. Then…, Amrap 15min. 200m run 10 Db snatches 50/35 10 burpees.

Recovery Day. 30mins Continuous Flow Row or Ski 15mins *every 3mins – 25sec side plank on each side Assault Bike 15mins *every 3mins – 45sec front plank on forearms Then.., 4-5 sets NFT 200m Farmers carry 70/53 Reverse Sled drag 40m 1 TGU each side.

General warm-up 3rounds 200m Row 200m Run Then…, 7 Rounds: 10 Bench Press 135/75 2 Rope Climbs 50 Double unders —Rest 1min.— *RX+ is 165/85 *RX++ 185/100 Then…, 10min. AMRAP: 15 Wall Balls 20/14 15 weighted Ab-mat sit up. RX+GHDS 15 American KB Swings 53/35

General Warm--up Then... 0-8min. 21-15-9 Reps for time of: Assault Bike, Calories Row, Calories (Ladies 15/12/9) 8-23min. Snatch Warm-up Then... 1RM Snatch 23-40min. 1 Deadlift (70% of 1RM) 1 Round of "cindy" 2 Deadlifts 1 Round of "cindy" 3 Deadlifts 1 Round of "cindy" ... until you reach 10 Deadlifts. Consider these weights... 225/155 or......

General Warm-up Then.. EMOMx 10min. Hang Clean from Mid knee + Jerk Build over the course of the 10 sets to something heavy for the day Then... Every two minutes, for 12 minutes (6 sets): Back Squat x 5 reps @ 80%. Then..., Every 6min x 3 12/9 Cal bike. Rx+ 15/12 cal 10 Pistols...

FOTB PREP “Strength Complex” Pick one. A)1 power cleans 3 front squats 1 hang clean (any style) 1 Shoulder to over head (any style) Or B)”3RM Overhead Squat” 3RM Overhead Squat (off the floor) Then.. Pick one Amrap. Amrap A is 7 deadlifts and 7 burpees over bar. or Amrap B is 7 KB snatches(53/35)…

General warm up Then.., Clean or Snatch warm-up Then.., 30min. Running Clock… “Jerry” 1mile Run (200m intervals) 2000m Row (200m intervals) 1mile Run (200m intervals) immediately into; 30 Power Clean and Jerks OR Snatches (50%) 30 at (60%) 30 at (70%) Max Reps at (80%) Pick a weight to start with that you can do…