Category Archives: EMOM

Thursday the 5th

I. 1 RD (NFT)
15 Lunge with twist and torso stretch
1 length bear crawl
1 length crab walk
15 wall balls (light)

II. EMOM (12) alternate between
5 Ring push-ups
5 Strict presses (85%)

III. 3 RDS for time
15 power cleans (135/95#)
100m farmer’s carry (70/53#)
20 double unders

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Filed under 3 Rounds, coast guard crossfit, crossfit, EMOM

Friday the 23rd

I.
3RDS (NFT)
12 sit-ups
5 broad jumps
8 burpees

II.
EMOM (14)
2 Dead lift @85-90%
4 Dumbbell snatches @ 75%
alternate movements each minute

III.
Nancy on the Water

5 RDS
400m row
15 ovhd squats 95/65#

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Filed under EMOM, metcon, military

Friday the 19th


I.
3 rds (NFT)
150 m row
10 push-ups
15 air squats

II.
EMOM (12)
3 Front Squat up to 85%
5 Ring dips

III.
For time:
25 box jumps 24/20″
50 kettle bell swings 53/35#
100 goblet squats 53/35#
50 kettle bell swings 53/35#
25 box jumps 24/20″

 

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Filed under EMOM, metcon, Strength

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