A+ R A-

W.O.D.

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

 

SWOD:

Snatch Balance 5/5/5/5/5

*Don't forget to pause at the bottom of each rep for 3-5 sec.

Max. L-sit hold x3 sets


WOD:

1.5 Mile Run

-For time-

 

Snatch Balance

L-sits

 

SWOD:

A1) Ring Dips 6/6/6/6/6

A2) Max Rep Strict Pull-ups x 4 sets (post total reps)


WOD:

Tabata Double Unders

Rest 2 Min.

Tabata Air Squats

Tabata = 20 sec. of work followed by 10 sec. of rest x 8 Rounds. Your score is the lowest amount of reps completed within a 20 sec. period of work.

 

Chris Spealler and Miranda Oldroyd, Tabata Double Unders

Tabata Squats

How to Double Under

Dim lights Embed Embed this video on your site

 

WOD:

-AMRAP in 25 min-

400m Run

20 Burpees

15 Swings (53#/35#)

 

Primal Texas Chili

Surprising Reasons Why You're Tight and Weak

Rest: The Definitive Answer

Page 135 of 158

Latest W.O.D.

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10/01/2014

10/01/2014

Pre-WOD: Chinese Plank Hold, 30-60 Seconds x 4 Sets WOD: 6 Jerks (185#/125#) 12 KB Swings (70#/53#) 800 Meter Run -3 Rounds for Time-   Why You Hate Work The Case For Delayed Adulthood Fish Oil And Traumatic Brain Injuries The Flexible Definition Of Mobility   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am

ian - avatar ian 27 Sep 2014 Hits:59 W.O.D.

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

ian - avatar ian 27 Sep 2014 Hits:99 W.O.D.

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9/29/2014

9/29/2014

Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

ian - avatar ian 27 Sep 2014 Hits:150 W.O.D.

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

ian - avatar ian 22 Sep 2014 Hits:46 W.O.D.

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

ian - avatar ian 22 Sep 2014 Hits:103 W.O.D.

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

ian - avatar ian 22 Sep 2014 Hits:98 W.O.D.

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

ian - avatar ian 22 Sep 2014 Hits:143 W.O.D.

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

ian - avatar ian 22 Sep 2014 Hits:132 W.O.D.

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:182 W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

ian - avatar ian 21 Sep 2014 Hits:371 W.O.D.

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9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:85 W.O.D.

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9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:150 W.O.D.

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