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CFMG Events

WOD:

5 KB Swings (70#/53#)

5 Box Jumps (24"/20")

10 KB Swings

10 Box Jumps

15 KB Swings

15 Box Jumps

20 KB Swings

20 Box Jumps

25 KB Swings

25 Box Jumps

30 KB Swings

30 Box Jumps

-For Time-


After: Ab Rollouts 10/10/10/10

 

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Healthy Fats & Oils: Nourished Kitchen

CrossFit 101: 22 Rules To Avoid Being THAT Athlete

Cinnamon Apple Scones

SWOD:

Hang Squat Cleans 5/5/3/3/3

A1) Clean Pulls (1st and 2nd pulls only) 6/6/6/6

A2) Partner Med Ball Sit-Ups 20/20/20/20 (20 reps each partner)

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

The Scoop And Second Pulls

Grain-Free Chicken Parmigiana

Yosemite in HD

Making Food Tastier With Music


Skill: Spend 10 minutes practicing handstand holds or handstand walks.

SWOD: Split Stance Press and Squat 4/4/4/4/4

A1) Dumbbell Push Press 12/12/12/12

A2) Weighted Pulls-Ups 6/6/6/6

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

Why I Train With My Garage Door Open

How Much Weight Do You Push With Pushups

Doctors' #1 Source For Healthcare Information: Wikipedia

 

Skill: 10 minutes of double under or triple under work.

WOD:

400m Run

20 Sit-Ups with KB (53#/35#)

20 Push-Ups with Plate on Back (45# Plate / 25# Plate)

20 Goblet Squats (53#/35#)

20 Static Lunges with Plate Overhead (45# Plate / 25# Plate)

-4 Rounds for Time-

 

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How To Quickly Reduce Anxious Thoughts

Grain Free Chicken Parmigiana

Oil Pulling For Oral Health

Believe The Hype About Chia Seeds

 

Skill: Squat therapy against the wall 10/10/10/10/10

Move slow for squat therapy and hold the bottom position for a few seconds. Keep in mind your form and positioning.

WOD: 2011 CrossFit Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165#/110#)

Jerk (165#/110#)

 

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I Only Got 306 Fewer Reps Than Talayna

What's Happening: Protein Is Deadly?

Weightlifting Development For Children

10 Reasons Why Handheld Devices Should Be Banned For Children 12 & Younger

Open Gym

9 am-12 Noon

CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95#/65#)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

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How To Say No To Yourself

Free Beginner WOD at 10am

Skill: Front Squat


WOD:

10 Front Squats (45#)

10 Burpees

10 Sit-Ups

200 Meter Run

AMRAP in 13 Minutes

Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.

WOD:

Buy In: 4 Legless Rope Climbs

5 Rounds

8 Overhead Squats (95#/65#)

8 Power Snatches (95#/65#)

200m Run

-For Time-

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Snow Art

Fear Is In The Mind: 7 Tips To Overcome Fear At The Box

Crashing The Party

Page 17 of 105

Latest W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/19/2014

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Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

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9/18/2014

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WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

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9/17/2014

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Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/14/2014

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Open Gym 9am-12pm  

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

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SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

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9/11/2014

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