A+ R A-

W.O.D.

Open Gym 9am-Noon


SWOD: Deadlift 6/6/6/6/6

Partner WOD:

AMRAP in 20 Minutes

400m Run

+

5 HSPU

5 Pull-Ups

Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

Mobility:

A1) Wall Squat, accumulate 2 min x 2 sets

A2) Hip Opener, accumulate 1 min each leg x 2 sets

SWOD:

Hatch Squat Program

Back squat 60%x10, 70%x8, 75%,x8, 80%x8

Front squat 60%x5, 65%x5, 70%x5, 70%x5

 

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.

We are sad to say goodbye to Assistant Coach Sean, AKA "Panda," as he and his fiancee, Marissa move up north.  Sean was accepted into Palmer West Chiropractic School, and will begin a 3 year program in San Jose.

Sean and Marissa promise to come back and visit from time to time, and we can't wait for these 3 years to pass so that San Diego can benefit from his Chiropractic work.  Sean, we will miss that big, booming voice, solid coaching instruction, and sense of humor of yours.  Best of luck and well wishes to you both! We know you will continue to do great things in your next paths of life!

 

WOD:

OTMEM for 5 Minutes

2 Rope Climbs

Max Thrusters (95#/65#)

Score is total thrusters.

Rest 1 Minute

Row 40 seconds, on 20 seconds off

5 Rounds for Maximum Distance

Rest 1 Minute

OTMEM for 5 minutes

10 Ring Dips

Max Double Unders

Score is total number of double unders.


The Secret Of Effective Motivation

Is The Obesity Epidemic Exaggerated?

Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well & Enjoying Life

 

SWOD:

TNG (Touch-n-Go) Power Snatch 5/5/5/5

WOD:

15 Pull-Ups

10 Power Snatch (95#/65#)

5 Bar Facing Burpees

1 Minute Rest

-4 Rounds for Time-

 

Crockpot Paleo Thai Stew

Paleo Menu: 20 Camping Recipes

Raju The Elephant Cried On The Day He Was Released From Chains

Scientists Blow The Lid On Cancer And Sunscreen Risk

16 Reasons To Have Daily Sex

SWOD:

Hatch Squat Program

Back Squat 60%x10, 65%x8, 70%x6, 75%x6, 80%x6

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

Finisher:

A1) 30 sec. Hollow Hold x 4

A2) 10 sec. Pull-Up into Hold (Isometric) x 4

 

Essential Techniques And Recipes For The Summer Grill

Paleo Salads In A Jar

Paleo Portion Sizes: How Much Is Just Right?

WOD:

AMRAP in 10 Minutes

30 Double Unders

15 KB Swings (70#/53#)

200m Run

15 Hand Release Push-Ups

6 Single Arm KB Shoulder to Overhead (70#/53#)

Rest 3 Minutes

AMRAP in 10 Minutes

10 Weighted Pistols (35#/18#)

10 Toes-to-Bar

10 Burpee Box Jumps (30"/24")

200m run

 

How To Use Strawberry Tops

Call To Halve Target For All Added Sugar

People Prefer Electric Shocks To Being Alone With Their Thoughts

Open Gym 9am-Noon

Page 14 of 161

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10/25/2014

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10/24/2014

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PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

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10/21/2014

10/21/2014

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

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10/16/2014

10/16/2014

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10/15/2014

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