A+ R A-

W.O.D.

Partner Strength WOD

You and your partner have 12 Min total working with only one bar

Find your 3 Rep Max of Deadlift

Reps must be unbroken

Partner WOD

50 Pull Ups

50 Box Jumps (24'/20')

50 KB Swings (53#/35#)

50 Air Squats

25 Burpees

200 M Run (Must be done together)

2 Rnds

Besides the run one partner is working at a time reps may be divided up however you choose

FREE 10 AM WOD

600 M Run (once)

5 Burppes

10 KB Swings

15 Air Squats

AMRAP 12 Min


A picture from a Partner Challenge WOD Last Year

Strong Woman

CF Commercial

WOD

Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep

WOD

15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*


Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this

WOD

A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing

WOD

3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press

....

8 Min AMRAP

Ring Dip Progression

Need Some Personal Time with a CFMG Coach

WOD

200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


WOD

A1) Hanging Power Clean

6/5/5/4/4

A2) Max Clapping Push-ups 4 sets

WOD

2 Min Max Reps at Each Station

Double Unders

Pull Ups

Sit Ups

Push Press (115/85)

10 Reasons to Avoid Fructose

Hanging Clean


SWOD

Back Squat 4/4/4/4/4

WOD

15 Toes To Bar

18 Deadlifts  (185/115)

200 M Run

3 Rnds

 

Back Squats

October Referral Program

CrossFit UFC Fan Expo

 

Open Gym Today

10am-1pm

Come on in and make-up a WOD you missed earlier this week, work on your weakest movement, or give this main site WOD a try.

 

WOD Demo with Jason Khalipa and Neal Maddox

 

WOD:

400m Run

50 Double Unders

40 Sit-ups

30 Push-ups

-3 Rounds for time-

 

FREE Beginner WOD at 10am

AMRAP (As Many Rounds/Reps As Possible) in 12 min

20 Single jump rope skips

10 Air squats

5 push-ups

200m run


Beginners, be sure to checkout our "Getting Started" page

 

Why Train in a CrossFit Box?

Olympic Lifts and Dumbbells

The Butter Manifesto

Page 126 of 150

Latest W.O.D.

Prev Next

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees {youtube}tg-IO-r6CIc#t=26{/youtube} How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:56 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:123 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:152 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 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...

ian - avatar ian 20 Jul 2014 Hits:164 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:52 W.O.D.

Read more

7/19/2014

7/19/2014

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-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:113 W.O.D.

Read more

7/18/2014

7/18/2014

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? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:155 W.O.D.

Read more

7/17/2014

7/17/2014

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...

ian - avatar ian 15 Jul 2014 Hits:130 W.O.D.

Read more

7/16/2014

7/16/2014

  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...

ian - avatar ian 14 Jul 2014 Hits:173 W.O.D.

Read more

7/15/2014

7/15/2014

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- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

ian - avatar ian 13 Jul 2014 Hits:217 W.O.D.

Read more

7/14/2014

7/14/2014

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...

ian - avatar ian 13 Jul 2014 Hits:204 W.O.D.

Read more

7/13/2014

7/13/2014

Open Gym 9am-Noon

ian - avatar ian 12 Jul 2014 Hits:102 W.O.D.

Read more