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Skill: Double Unders

EMOM for 6 minutes

5-40 Double Unders (Pick Reps Based on Skill Level)

If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice.

WOD:

-4 Rounds for Time-

200m Run

5 Single Arm KB Snatch (per arm) 
(53#/35#)

20 Push-Ups

40 Double Unders

 

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WODS to Go

Get It Done: 35 Habits of the Most Productive People

Garlicky Lemon Cuban Chicken Wings

SWOD: Back Squat 5/5/3/3/3

WOD:

EMOM for 10 Minutes

5 Thrusters (135#/95#)

5 Box Jumps (30”/24”)

Finisher:

60 Toes-to-Bar

-For Time-

 

A Four Step Program For Happy Homework Time

Getting Through A Five-Year Setback

Isolation Exercises: Not So Useless After All

 

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


WOD:

CrossFit Main Site WOD from 1/26/15

 

21-18-15-12-9-6-3

Power Cleans (115#)

One-Legged Squats, Right Leg

One-Legged Squats, Left Leg

-For Time-

 

3 Ways To Use Bacon As Medical Treatment

The Truth About Abdominal Training And Body Fat

5 Simple Ways For Your Child (And You) To Get Into The Wild


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it



SWOD: Power Snatch with pause below knees 2/2/2/2/2


WOD:

16 Power Snatches (135#/95#)

16 Burpees Over Bar

12 Power Snatches

12 Burpees Over Bar

8 Power Snatches

8  Burpees Over Bar

-For time-


Overhead Squat Woes

NHL Star gets creative with a GoPro Cam


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Yoga at 8 am

Competitor Session at 9:30 am

Open Gym 9am-Noon

8am Class ONLY

Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!

 

WOD:

-5 Rounds for Time-

5 Squat Cleans (135#/95#)

10 Hand Release Push-ups

6 Static Front Rack Lunges (135#/95#)

200m Run

 

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The CrossFit Total

Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk

Writing Your Way To Happiness

Nitrates And Nitrites: What's The Truth?

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


WOD:

10 Ring/Bar Dips

15 Weighted Sit-Ups (53#/35#)

20 Double Unders (Sub = 40 Single Unders)

-AMRAP 12 Minutes-

Rest 5 Minutes

5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups)

10 Power Snatches (95#/65#)

200m Run

-AMRAP 12 Minutes-

 

Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems?

Sitting Wrecks Your Body: More Standing Isn't The Solution

Caring For Your Traps

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets)

WOD:

AMRAP in 18 Minutes

200m Run

9 Burpees

9 OHS (115#/75#)

9 Box Jumps (24”/20”)

 

11 Ways To Assess Your True Fitness Level

Pelvic Function And The Squatty Potty

Swole Nutrition 101: Building Muscle Beyond The Barbell

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Page 4 of 119

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