Category Archives: accessory work

Friday the 27th

I.
2 Rounds
10 Dislocates
10 Push-ups
400m Run/Row

II.
Squat Snatch
5 x 4  @70-85%

III.
EOMOM (16) – 8 Rounds 
10 Burpees
8 Ring Dips

 

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Filed under accessory work, crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 24th (Farewell WOD)

Change of Command

I am now completely relinquishing all management, coaching  and programming to Coach Rob and Coach Stacy.  I will stand by as IT assistance while the head coaches figure out the blog/social media fun and, as always, in adhoc (or fatherly) basis if anything is needed from me.  I started CFGI in April of 2011, and am extremely proud of the amazing community and exemplary coaching staff that has developed.  I have nothing but pride and joy.  Thank you all so very much.  I will always be first and foremost CFGI. I leave you with my last posted WOD, which will be heavy on volume and tough as usual.  But it will also include a hero WOD that was first performed in CFGI back in May 2011 as a fond and honorable farewell.

Much Love and Respect, Coach Manolo.

I.
3 Rounds (NFT)
700m Bike
10 Double Kettlebell Sumo Deadlift
7 Push Ups

I.
3 Rounds 
20 Cal Bike
100m Sandbag Carry 120/80#
5 Strict Chin-ups

III.
JT
21-15-9
 
Handstand push-ups
Ring dips
Push-ups

IV.
EMOM (18)
13 Kettlebell Swings 70/53#
13 Box Jump Overs 24/20″
13 GHD Sit Ups
Alternate Movements every Minute.

V.
3 Rounds (NFT)
4 TGU
14 Hip-Extension
45s HS Hold

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Filed under 3 Rounds, accessory work, Announcement, crossfit, crossfit affiliate, Crossfit box, crossfit government island, crossfit military, EMOM, fitness, Hero, In honor, interval training, military, skill practice, strength & conditioning, WOD

Monday the 23rd

I.
3 Rounds (NFT)
7 Light Snatch Balance
7 Chest to Bar Pull Ups
14 Calorie Row

II.
Back Squat
Speed Work
8×3 @ 60%

III.
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

IV.
30 Minute Run
Run 15 Minutes out and back.
Try to log distance and pace.

V.
3 Rounds (NFT)
7 Seated Good Mornings
:40s Weighted planks
10 Calf raises

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, Power Lifting, WOD

Friday the 20th

I.
3 Rounds (NFT)
10 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

II.
Push Press
4×4 @ 80%

III.
AMRAP (15)
400m Run
30 Dumbbell Snatch 50/35#
15 Toes to Bar

IV.
2 x AMRAP (7)
10 HS Plate Climbs
15 Sumo DLHP 95/65#
10 Alternating Pistols
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A.
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

B.
5 Rounds
Row 500m
8 Muscle Ups
Rest 2:00

VI.
3 Rounds (NFT)
10 Lateral Raises
14 V-Ups
10 DB Curls

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit affiliate, crossfit government island, interval training, metcon, strength & conditioning

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD