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CFMG Events

SWOD:

135#/85#
145#/95#
155#/105#
165#/115#
175#/125#
(Advanced Athletes Start Here)
185#/135#
195#/145#
205#/155#
215#/165#
225#/175#
235#/185#
245#/195#
255#/205#


“Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a 10 second transition between stations, where athletes will advance to the next station. Competitors may only advance if they successfully complete 2 clean and jerks.

Competitors may squat or power clean the barbell off of the ground or from the hang position. Competitors must stand up with the weight on their shoulders showing control with their hips fully extended. Competitors may strict press, push-press, push jerk, or split jerk the barbell overhead. Competitors must finish with arms, hips, and knees fully extended. Feet must come back together for competitors who decide to split jerk. The reps do not need to be “touch and go.”

Finisher
1 Mile Run
-For Time-
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Still on the fence about competing in the CrossFit Mission Gorge 2014 Left Coast Invitational on August 16th and 17th?

Better sign up now, before 10pm, to receive the "early bird" discount! And if you are not competing, you can still be a part of all the action and volunteer as a judge! We'd love to have you!!!

 

Why You Should Be Competing In CrossFit Competitions

Why Compete In CrossFit?

Open Gym

9am-Noon

SWOD: Barbell Bent-Over Rows 12/12/12/12

WOD:

5 Deadlifts (245#/185#)

10 Bar Dips

15 Unbroken Double Unders

-5 Rounds for Time-

(10 minute cap)

 

Free Intro WOD at 10am

Skill: Push-Jerk

WOD:

6 Push-Jerks (45#)

8 Burpees

10 Static Lunges

12 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

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Oven Roasted Tomatoes

Should You Refrigerate Your Eggs?


WOD:

6 Bar MUs (Sub = 6 CTB Pull-Ups)

8 Alternating Leg Pistols

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter

Paleo: Is It Right For Kids?

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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x10, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

Tabata V-Ups

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

 

Mobility:

A1) Couch Stretch; 1 min. each leg x 2 sets

A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets

(To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your right hand to push on your right knee.)

WOD:

50 Wall Ball Shots (20#/14#)

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 KB Swings (53#/35#)

50 Box Jumps (24”/20”)

-For Time-

 

An Open Letter To Those Who Can't Train

Pathogens On A Plane: How To Stay Healthy In Flight

Flop Life: What If We All Acted Like We Were In The World Cup?

Pineapple Coconut Water

SWOD: Bench Press with accommodating resistance 5/5/5/5

WOD:

Minute 1: 3 Rope Climbs

Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#)

Minute 3: Suicide Run (worth three reps)

Minute 4: Rest

-5 rounds for total reps-

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Let 'Em Eat Dirt

How To Increase Your Pull-Up Power

SWOD:

Hatch Squat Program

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

WOD:

100 Burpees

50 Toes-to-Bar

-For Time-

(12 min cap)

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Page 27 of 126

Latest W.O.D.

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05/29/2015

05/29/2015

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WOD: 15 Clean & Jerks 
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05/26/2015

05/26/2015

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day! SWOD: Snatch Push Press: 3/3/3/3/3 WOD: For Time: Buy in: Row 50 Calories 21 Hang Power Cleans (155#/95#) 21 Toes to Bar 15 Thrusters (155#/95#) 15 Toes to Bar 9 Hang Power Snatches (155#/95#) 9 Toes to Bar The Athlete Emotion Project 5 Ways To Cultivate Meaningful Human...

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05/25/2015

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Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

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05/24/2015

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Open Gym 9am-12pm Competitor's Session at 9:30am

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05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

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05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

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05/21/2015

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Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

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05/20/2015

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05/19/2015

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SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

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05/18/2015

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