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CFMG Events

 

 

 

 

SWOD: Close grip bench press 5/5/5/5/5

20 sec. KB Swings (70#/53#)

20 sec. Burpees

20 sec. Rest

-10 Rounds for total reps-


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Open Gym 9am-Noon

WOD:

100 Hand Release Push-ups

50 Static lunges

200m run

40 Games standard Box Jumps (30”/24”)

50 KB Swings (70#/53#)

50 Goblet squats (70#/53#)

30 Hang cleans (135#/95#)

30 Shoulder to OH (135#/95#)

40 Alternating leg pistols (Sub = 30 Burpees)

30 Deadlifts (225#/185#)

-For time-

(18 min cap)

Larger classes will go in heats.

Free Beginner WOD at 10am

AMRAP in 15 min

10 Static Lunges

10 KB Swings

10 Burpees

10 Sit-ups

200m run

 


SWOD: Deadlift 3/3/3/3/3

A1) *Seated box jumps 5/5/5/5/5

A2) Weighted chin-ups (use reverse grip) 5/5/5/5/5

*Work up to a max box jump height and then begin your working sets.


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The Horrifying Way Maraschino Cherries are Made

24 Steak Recipes


SWOD: Squat cleans 6/6/4/4/4

WOD:

OTMEM for 10 min

1 Squat cleans (@ weight you used for your last set of 4)

20 Double unders (sub = 20 single unders)

4 Alternating arm KB snatches (53#/35#)


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11 Foods you can Stop Buying and Start Making

Weak Behavior: One-Upping

Marilyn is one of our morning class superstars, a snowbird from Colorado who has been coming to CrossFit Mission Gorge every winter for two years.    We can't wait to see her again when she returns in October!


Mobility: Shoulder distraction, 1 min on each arm x 2 sets

WOD:

AMRAP in 7 min

1 Burpee

1 Snatch (135#/85#)

2 Burpees

2 Snatches

3 Burpees

3 Snatches......

Continue adding a rep for the entire workout. You may power snatch or squat snatch.

“Finisher”

Toes-to-bar 15/15/15/15


Smashed Steak Skewers

Primal Skincare



SWOD: Bench press 6/6/6/6/6

A1) Weighted Sit-ups 12/12/12/12/12

A2) Weighted dips 6/6/6/6/6


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The Path of the Buttercup

Injured? Squat and Deadlift Anyway

The Pros and Cons of Coffee



We will be holding only a 9 am and 11 am class today.

In celebration of Memorial Day we will be taking on "Murph" in honor of Medal of Honor Recipient Lt. Michael P. Murphy. Please take a moment to look at this link and learn a little more about Lt. Murphy.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

-For time-

Buy in: 1 mile run

100 Pull-ups

200 Push-ups

300 Air squats

Cash out: 1 mile run

You may break the reps up any way you'd like. Also feel free to form teams of two or three to take on this workout.


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Page 61 of 125

Latest W.O.D.

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05/25/2015

05/25/2015

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...

ian - avatar ian 24 May 2015 Hits:20 W.O.D.

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05/24/2015

05/24/2015

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

ian - avatar ian 21 May 2015 Hits:18 W.O.D.

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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...

ian - avatar ian 21 May 2015 Hits:43 W.O.D.

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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...

ian - avatar ian 21 May 2015 Hits:50 W.O.D.

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05/21/2015

05/21/2015

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...

ian - avatar ian 20 May 2015 Hits:50 W.O.D.

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05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:111 W.O.D.

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05/19/2015

05/19/2015

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...

ian - avatar ian 18 May 2015 Hits:88 W.O.D.

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05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:105 W.O.D.

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05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:71 W.O.D.

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05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:64 W.O.D.

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05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:90 W.O.D.

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05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:112 W.O.D.

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