Friday March 7

Warm Up:

400 m Run

8 Rope Climbs

4 Lengths Bear Crawl

Strength:

Extreme Stretching

WOD:

1 Round

10 Muscle Ups (30 Pull Ups and 30 Dips)

20 HSPU

30 Burpees

Thursday March 6

Warm Up:

30 Box Jumps

30 Toes 2 Bar

30 Sumo Deadlift High Pulls

Strength:

All with a partner

30 Partner Side Tosses

30 Over Head Tosses

30 High Underhand Tosses

30 Sit Up Tosses

WOD:

4 Rounds

25 Wall Ball

2 min Plank

Great work tonight 630!

Wednesday March 5

Warm Up:

100 Double Unders

1 Length Dragon Crawl

Battle TABATA

Squat Jumps

Strength:

EMOTM 

Odd: 10 Weighted Push Ups

Even: 15 Overhead Weighted Lunges (Same Weight)

WOD:

Helen

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Tuesday March 4th

Warm Up:

400 m Run

100  Pike and Straddle Leg Lifts

100 Sit Ups for Time

Strength:

In the coarse of 14 min:

Find your Max Clean Weight

WOD:

3 Rounds of

10 Hand Stand Push Ups

20 Deadlifts (225/155)

30 Double Unders

Monday March 3rd

Warm Up:

500 m Row

Then

5 min of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Try for 6 Rounds in 5 min! You can do it!

Strength:

3 Rounds NFT of

20 Pull Ups (Hard / Ring)

20 Pistols

WOD:

12 min AMRAP

20 Wall Ball

20 Shoulder Push Ups

20 Burpees

2 Lengths Bear Crawl

Friday February 28

Ok the Open is officially here. Tomorrow will be a trial run through. Try the WOD and feel it out we will have two opportunities to complete this workout. 

One: Saturday at 7:00 AM 

Two on Sunday at 4:30 PM 

I would like to have as many members come and cheer their fellow athletes on at the Sunday workout and then we can workout together at the Hero WOD 5:30PM.

Kick some butt all athletes!

Also congratulations to Galen for getting his first muscle up.

Go get em!

Brett

Warm Up:

500 m Row

30 Wall Ball

Pacer Test

WOD:

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

Finish:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

Thursday February 27

Warm Up:

4 Rope Climbs

30 Weighted Lunges (135/95)

WOD:

Nasty Girls

3 Rounds for Time of:

50  Squats

7 Muscle Ups (Mod: 21 Pull Ups and 22 Dips)

10 Hang Power Cleans (135 men/95 women) 

Finish:

Swing Sally Up 

Dips

And then

Weighted Squat Jumps (80/40)

Wednesday February 26

Warm Up:

100 Pike and Straddle Leg Lifts

20 Plank Pish ups

20 Back Hand Push Ups

Skill:

10 Muscle Ups

( 30 Pull Ups and 30 Dips )

10 Sled Drags (Heavy)

WOD:

Tabata

Row

Wall Ball

Hand Stand Push Ups

Box Jumps

Tuesday February 25

4:30 PM will be canceled for the next 8 weeks on Monday Tuesday and Wednesday for CrossFit Kids in Riverside Middle School

4:30 Classes on Monday, Tuesday, and Wednesday will resume April 21st

Warm Up:

4 Lengths Plate Drag

2 Lengths Dragon Crawl

30 Wall Ball

Strength:

3 Rounds Strict Press

5 Light 

5 Medium

5 Heavy

WOD:

Complete as many rounds and reps as possible in 5 minutes of:

 

Squat Clean and Jerk (165/110)

Monday February 24

Warm Up:

25 Burpees

30 1 Armed Push Ups

35 Dips

Strength:

11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100 lbs)
12 Push-ups
15 Box jumps (24" / 20")

WOD:

IlMars

20 Burpees

Run 200 m

10 Pull Ups

20 Burpees

Run 200 m

4 Lengths Bewr Crawl

20 Burpees

Run 200 m

10 Wall Ball (Heavy)

IlMars was a great man and truly touched many of our lives at CFG. He will be missed but not forgotten.  

He is playing football and tag with all the rest of kids up above right now, that I am sure! Thank you for everything Mars!

CFG 

Friday February 21

Warm Up:

3 Rounds of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Group Stretch

Strength:

Hand Stand / Hand Stand Walk Practice

WOD:

30 Muscle Ups

Thursday February 20

Warm Up:

4 Rope Climbs

20 Dips

10 min of UNO Plank (with weights for those that need it)

Strength:

3 Rounds of Front Squat

5 Light 

5 Medium

5 Heavy

WOD:

20 Pull Ups

30 Box Jumps

40 Push Ups

Row 500 m

40 Push Ups

30 Box Jumps

20 Pull Ups

Wednesday February 19

Warm Up:

1 Length Dragon Crawl

1 Legnth Backward Dragon Crawl

50 Double Unders

Sit and Reach

Neck Stretch

Thinking Man Stretch

Strength:

EMOTM for 14 min

Odd - 2 Bear Crawls

Even - 15 Wall Balls

WOD:

21 - 15 - 9

Hand Stand Push Ups

Toes 2 Bar

Dips

Tuesday February 18

Warm Up:

100 Weighted Squat Jumps (Dumbbells)

30 1 Armed Push Ups

Strength:

50 Hard a Pull Ups

WOD:

AB DAY!

3 min Plank

50 Window Wipers

75 Leg Lifts

100 Sit Ups

75 Leg Lifts

50 Window Wipers

3 min Plank

Monday February 17

Warm Up:

Jump Rope for 5 min

Beep Pacer Test Runner

http://youtu.be/Y82jDHRrswc

Strength:

3 Rounds Bench Press

5. Light 

5 Medium

5 Heavy

WOD:

3 Rounds

5 Burpees

10 Weighted Lunges

15 Weighted Push ups

20 Wall Ball

Friday Happy Valentines Day

6:30 PM is canceled tonight. Go enjoy dinner with your loved ones.

Warm Up 

“Double Couple”

100-DU’s (300 Singles)
50-Push-Press 95/65
25-Toes to Bar

WOD:

PART 1 (for points): 

“THE BREAKUP” 

With a running clock BOTH partners simultaneously complete: 

1st minute: 

1 Push Press (115# / 75#) 

1 Burpee 

2nd Minute: 

2 Push Presses (115# / 75#) 

2 Burpees 

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. 

Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points]) 

REST EXACTLY 10 MINUTES 

PART 2: 

“THE MAKEUP” 

6 Rounds for Time: 

5 Power Cleans (135# / 85#) 

10 Pull-ups 

200m Run 

Partners will alternate rounds 

Post Total Time for 6 Rounds

Thursday February 13

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

10 min Muscle Up practice

Challenge to Squat Tabata reps

WOD:

12 min AMRAP

150 Wall Ball

90 Double Unders

30 Muscle Ups

8:00 AM and 6:30 PM

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

Squat Tabata Challenge

WOD:

12 min AMRAP

75 Wall Balls

90 Double Unders

30 Dips

30 Pull Ups

Finish = Spider-ball

Free for all dodgeball - sit down hit - can get back in the game if you tag someone that is up with your hand.

Wednesday January 12

Warm Up:

Target Practice

If miss 10 Burpees

If hit choose one of the following

5 Push Ups

10 Squat Jumps

20 Double Unders

Strength:

Race 1 Length Dragon Crawl

Winner picks which movement is done 100 reps

Weighted push ups

Weighted lunges

Pull Ups

Window Wipers

WOD:

Open WOD 13.2

8:00 AM and 6:30 PM

Warm Up:

Flip a coin for 

Heads 50 Sit Ups

Tails 50 Leg Lifts

Heads 30 Squat Jumps

Tails 50 Lunges

Heads 100 Double Unders

Tails 6 Lengths of Bear Crawl

Strength:

100 Push Ups

And then

100 Weighted Lunges

WOD:

21 - 15 - 9

Pull Ups

Deadlifts

Tuesday February 11

Warm Up:

10 min AMRAP

20 Burpees

20 Kettle Bell Swings

20 Box Jumps

Strength:

3 Rounds of Back Squats

5 Light

5 Medium

5 Heavy

WOD:

"Jackie"

1000 m Row

50 Thrusters (45/34)

20 Pull Ups

8:00 AM and 6:30 PM

Warm Up: 20 min

Uno Plank 10 min

Stretch Sit and Reach Both Legs

Thinking Man Stretch

Superman Stretch

STRENGTH: 20 min

Every Minute on the Minute for 16 min

10 Jump Squats - odd min

8 Strict Push Ups - even min

WOD: 20 min

"Karen"

150 Wall Ball

Sunday Hero Wod

17-minute AMRAP of:

• 40 Burpees
• 75-pound Snatch, 30 reps
• 30 Burpees
• 135-pound Snatch, 30 reps
• 20 Burpees
• 165-pound Snatch, 30 reps
• 10 Burpees
• 210-pound Snatch, as many reps as possible