WOD Monday 16th March ’15
Workout of the Day
5 rounds for time
2 block runs
5 front squats 100/65
Today is the last chance to submit your score for Open workout 15.3. Please get your score in by midnight tonight and I will verify it tomorrow.
Tuesday 19.15 there is no WOD. Olympic weightlifting will be on instead. This costs just £3 and you do not need to be a member of CFG to attend. This class is […]
WOD Friday 13th March ’15
Workout of the Day
Games Open 15.3
14min AMRAP
7 muscle ups
50 wallballs (20/14lbs to 10/9′ target)
100 double unders
Scaled
50 wallballs (20/14lbs to 9′ target)
200 single skips
This WOD is long! Please come in and read the board. There is a simple and effective warm-up in place to get you prepared. Write your name on the board and be prepared to go […]
WOD Thursday 12th March ’15
Workout of the Day
Team 15min AMRAP:
5 tyre flips
7 bench press 80/55kg
9 kb front squats 2×32/24
200m run
One person starts on each station and rotate as each person completes their reps. Scale all weights accordingly.
WOD Wednesday 11th March ’15
Workout of the Day
15min alternating emom
1. 5 heavy power cleans
2. 10 burpee box jumps
3. 15 wallballs
Thursday – Khi will run a class dedicated to stretching, mobility and improving your flexibility. This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3. Khi’s background is 20 years of martial arts training, Chi Kung and Chinese yoga.
Thursday – […]
15.2 Roundup
Athlete of the week Fraser Middleton – 200 reps on 15.2
15.2 is now officially in the books and Team CFG are sat in 40th place in Europe and are 8th overall in the UK. Our Competitor Cell represented well with many of the usual faces and some notable top 3 debuts for Ross Park and Ross McMurdo. Extra super special mention to Kim Puschman who overcame technical ineptitude with […]
WOD Tuesday 10th March ’15
Workout of the Day
A. 8×3 push jerk
B. 3×10 push press
C. 3×15 bradley press
D. 8min alternating emom:
max abmat situps
max banded face pulls
Thursday – Khi will run a class dedicated to stretching, mobility and improving your flexibility. This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3. Khi’s background is 20 years of martial arts […]
WOD Monday 9th March ’14
Workout of the Day
A. 3x 2min AMRAP
300/270m row
max deadlifts @80/55
B. 4x block run for time
Today is the last day to get judged on 15.2. If you are needing to get judged make sure you get your name on the board when you come in and warm yourself up. The evening is likely to be busy so if you fail to get your name on the board then you may […]
WOD Friday 6th March ’15
Workout of the Day
15.2
Rx
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats (43 / 29kg) 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats (43 / 29kg) 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats (43 / 29kg) 14 chest-to-bar pull-ups
Etc., following the same pattern until you fail to complete both rounds
Teens and […]
15.1 Roundup and WOD Thursday 05/03/2015
Serious Tommy is serious
That’s the first WOD of the CrossFit Games Open 2015 officially in the books. The atmosphere was electric all weekend: PRs were set, fears overcome and cake consumed. Judging 108 athletes in a day was interesting – thanks to all who stepped up to help.
Team CFG is currently in 40th place in Europe with outstanding performances from our Competitor Cell athletes Andrew Macmaster, Benedict Farrell, Dimitris Sergakis, […]