Skill: 10-15 min of double under practice
WOD:
“Annie”
50 Double unders
50 Sit-ups
40 Double unders
40 Sit-ups
30 Double unders
30 Sit-ups
20 Double unders
20 Sit-ups
10 Double unders
10 Sit-ups
-For time-
Double under sub. = x 4 in singles
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SWOD: Overhead squats 3/3/3/3/3
WOD:
AMRAP in 5 min
Burpees
WOD Penalty:
25 Burpees or less accumulate 5 minutes in a plank position
26-45 Burpees accumulate 4 minutes in a plank position
46-65 Burpees accumulate 3 minutes in a plank position
66-85 Burpees accumulate 2 minutes in a plank position
86-105 Burpees accumulate 1 minute in a plank position
106 Burpees or more accumulate 0 minutes in a plank position
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Open Gym 9am-Noon
We are no longer using our yahoo email account ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). If you need to reach us via email please use This e-mail address is being protected from spambots. You need JavaScript enabled to view it , This e-mail address is being protected from spambots. You need JavaScript enabled to view it , or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team. Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
“Schmalls”
Buy in: 800m Run
-2 Rounds-
50 Burpees
40 Pull-ups
30 Pistols
20 KB Swings (53#)
10 Handstand push-ups
Cashout: 800m run
-For time-
Free Beginner WOD
AMRAP in 15 min
20 Jump rope skips
15 Air squats
10 Burpees
200m run
SWOD: Push-jerk/Split-jerk 4/4/4/4/4
A1) Weighted plank holds, 30 seconds x 4 sets
A2) Bent over DB/KB rows 10/10/10/10 on each arm
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Coach Josh Everett, Split Jerks
CFMG Masters Class this Saturday at 11am
“Newport Crippler”
30 Back squats (at body weight)
1 Mile run
-For time-
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You will use a squat rack to complete your back squats. Bigger classes will go in heats.
SWOD: Power snatch 3/3/2/2/2
WOD:
9 Power cleans (185#/105#)
9 Toes-to-bar
6 Power cleans
6 Toes-to-bar
3 Power cleans
3 Toes-to-bar
-For time-
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“Partner WOD”
1 Min Partner hand clapping push-ups
1 Min of Double unders
1 Min Rope climb
1 Min Partner med. ball sit-ups
1 Min rest
-3 rounds for total reps-
One partner works at a time during rope climbs and double unders.
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There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...
ian 13 May 2013 Hits:124 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...
ian 13 May 2013 Hits:82 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2
ian 13 May 2013 Hits:97 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...
ian 13 May 2013 Hits:213 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...
ian 13 May 2013 Hits:315 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you set the KB down complete 10 burpees Post total KB swings to whiteboard {youtube}tJoTVVZadUs{/youtube} Eat, Drink, and Be Whole 30 Beef and Bacon Sweet...
ian 10 May 2013 Hits:98 W.O.D.
Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27,...
ian 07 May 2013 Hits:69 W.O.D.
SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- {youtube}4bN_sM86SP4{/youtube} {youtube}xIX8RIYYiSI{/youtube} Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings
ian 07 May 2013 Hits:130 W.O.D.
Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…
SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…
Open Gym 9am-Noon
We are no longer using our yahoo email account (CFMissionGorge@yahoo.com). If you need to reach us via email please use CoachIan@crossfitmissiongorge.com, CoachBetsy@crossfitmissiongorge.com, or CoachTami@crossfitmissiongorge.com. CrossFit Mission Gorge is excited to bring…
SWOD: Push-jerk/Split-jerk 4/4/4/4/4 A1) Weighted plank holds, 30 seconds x 4 sets A2) Bent over DB/KB rows 10/10/10/10 on each arm suiY6lRXST0 ilHRhAYS5d4 Coach Josh Everett, Split Jerks CFMG Masters Class this Saturday at…
“Newport Crippler” 30 Back squats (at body weight) 1 Mile run -For time- tTYCBITD0nA You will use a squat rack to complete your back squats. Bigger classes will go in heats. CFMG Masters Class this…
SWOD: Power snatch 3/3/2/2/2 WOD: 9 Power cleans (185#/105#) 9 Toes-to-bar 6 Power cleans 6 Toes-to-bar 3 Power cleans 3 Toes-to-bar -For time- HQ_qSpEsaRw 4YJ_L7jqgoA
“Partner WOD” 1 Min Partner hand clapping push-ups 1 Min of Double unders 1 Min Rope climb 1 Min Partner med. ball sit-ups 1 Min rest -3 rounds for total reps- One partner works…
Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time. SWOD: Overhead squats 5/5/4/4/4 Good mornings 10/10/8/8/8 Veggie Burgers, Meatless Chicken, and Paleo Bread What's Floating Around in Your…
