2/27/17 Monday

Posted: February 26, 2017 in WODs

***Please talk to the coach if you are going to re-do the CFG OPEN WOD 17.1***
Those will warm-up and set-up for 17.1 during the strength time, and then start the time together as everyone starts conditioning.

Strength:  (15min)
C&J 1RM (until 3 miss)

Conditioning: (starts @:30 max 20min)
15 C&J 135/95
30/20cal Row
15 C&J 135/95

Cool down mobility (10min)

2/24/17 Friday

Posted: February 23, 2017 in WODs

CFG Open WOD 17.1

Watch announcement at 5pm PT (8PM ET?)

https://games.crossfit.com

2/23/17 Thursday

Posted: February 22, 2017 in WODs
2/23/17 Thursday
20min AMRAP w/ Partner
A: 8x20m Shuttle Run
B: 3 DB Strict HSPU, 5 DB Cluster 35/25
15min GOAT Skill Work:  pick 2-3 movement that is your weakness to work

2/22/17 Wednesday

Posted: February 21, 2017 in WODs
2/22/17 Wednesday
 
DL: 10-3-10-2-10-1
 
7min AMRAP w/ Partner
3-6-9-12-…
A: Snatch 95/65
B: C2B

2/21/17 Tuesday

Posted: February 20, 2017 in WODs
2/21/17 Tuesday
 
Clean: Skill or EMOM
 
Partner WOD
21-18-15-12-9-6-3
A: GHD Sit Ups
B: Shoulder Press 95/65

2/20/17

Posted: February 19, 2017 in WODs

NO CLASS for Presidents’ Day!

  1. Register for CFG Open!  https://games.crossfit.com
  2. Complete CFG Judges Course!  https://oc.crossfit.com/course?id=12

2/17/17, Friday

Posted: February 16, 2017 in WODs
2/17/17, Friday
 
Team of 3 alternate Rnd (3pp, total 18 rounds as a team)
3x(250m Row, 8FS 155/105 no rack),
then
3x(250m Row, 8Thruster 135/95)
 
***Each person complete the round while the team members rest.