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CrossFit Gryphon Blog

Saturday, May 31st, 2014
9am – 2pm

CrossFit Gryphon is proud to host this  new event!  All proceeds will go to the kick-off of our new non-profit Steve’s Club Gryphon, which will serve the at-risk and under-served youth of our community.

Fittest Teen Comp

Awards for:

Fittest Individual – categories for male and female, age groups 12-14 & 15-18
Fittest Team – teams of 2 males or 2 females, age groups 12-14 & 15-18

Register Now for a great day of competition!
Individual $15          crossfitgryphon.frontdeskhq.com/courses/21915
Team $25

 

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Skill:

Core!
Plank hold – 30 seconds on, 30 seconds off for 8 minutes

WOD:

“The Chief”

AMRAP in 3:00; rest 1:00; 5 rounds of:

3 Power Cleans (135/95)

6 Sit-ups

9 Air Squats

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Skill:

8 minute EMOM of
5 Toes-to-Bar

WOD:

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Ten rounds for time of:
15 Deadlifts 135/95
15 push-ups

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Skill:

Every 30 seconds: 1 power snatch – 8 minutes

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WOD:

 

Then:

“Jack”

Complete as many rounds as possible in 20 minutes of:
10 115/75 push press
10 kettlebell swings 55/35
10 box jumps 24/20

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Skill:

Every 30 seconds: 1 power snatch – 8 minutes

IMG_0226

WOD:

Then:

“Jack”

Complete as many rounds as possible in 20 minutes of:
10 Push Press 115/75
10 kettlebell swings 55/35
10 box jumps 24/20

 

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Skill:

Dead lifts
10 min EMOM of 3 @ 65% of 1RM

WOD:

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The Tax Day Blues

4 Rounds for time of:
15  Power Cleans
20 Sit-Ups
14 Front Squats

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We wanted to give a special Thanks to all who came out for the 65 Roses WOD on Saturday!  We had a great day of friendly competition and raised some funds for a very worthy cause!

Mark your calendars for Saturday April 26th.  We will be having a CFG Spring Party at the home of Aimee and Brian McCord!  Details soon to come!!

SKILL:

15 minutes to establish your 1 rep max of Cleans
As promised, we will be starting a new Clean training program to increase your PRs!

WOD:

5 Rounds of

10 OHS 75/45
15 Knees-to-Elbow

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It’s 65 Roses Day!!

Come join us for a great day of fun competition for a great cause!  All proceeds benefit the Cystic Fibrosis Foundation, so come out and participate!  Registration begins at 11:00am.  WOD heats begin at noon.  There will be 3 short WODs, one 5-min and two 7-min.  They will be very scalable, so everyone will be able to participate and have a great time.

Note to students:  You can register the day of for a $10 fee (no T-shirt included).  $35 registration includes a 2014 CrossFit Gryphon 65 Roses commemorative T-shirt.

No Open gym or team WOD today.  Our regular schedule will resume next week.  See you all tomorrow for the competition!!

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The 2nd annual 65 Roses WOD is this Saturday at noon!  Register now for a great day for a great cause!!

https://crossfitgryphon.frontdeskhq.com/courses/19112

Skill

Squat Clean

WOD

20 KB Swings 55/35
40 Push Ups
60 Double-Under’s
15 Burpees
20 Wall-Ball’s 20/14
30 OH lunges w/MB 20/14
40 MB sit-ups 20/14

 

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Still time to register for the 65 Roses WOD that will be held this Saturday at noon!  (Cool T-shirt included if you register soon!)

https://crossfitgryphon.frontdeskhq.com/courses/19112

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Skill:

Snatch Balance

WOD:

15 minute AMRAP of:

5 Snatches 75/45
10 Burpees
20 Sit-Ups

 

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