A+ R A-

W.O.D.

The 5:30am now meets on Mondays starting today!

Who misses the beard!?!?!?


SWOD:

Front squats 7/5/5/4/4 (Start at 65% of your 1RM)


WOD:

AMRAP in 7 min

3 Power snatches (155#/115#)

6 Burpees

9 Pull-ups


Front Squats

Pyrros Dimas

Open Gym 9am-Noon

Oly. Club Noon-3pm


WOD:

3 clean and jerks (155#/115#)

9 burpees

6 clean and jerks

6 burpees

9 clean and jerks

3 burpees

-2 rounds for time-


Rest 3 min


2 mile run

-for time-


FREE Beginner WOD at 10am

10 PVC -or- Barbell Thrusters

5 Burpees

200m run

-AMRAP in 12 min-


Infant Swimming Resource: Mom Approved

Attack Your Weakness

Starting this coming Monday (6/18) we will begin holding another 5:30am CrossFit Class taught by Coach Hugs!

 

Benchmark Friday!

"Jason"

Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.


100 Air squats

5 Muscle-ups (20  pull-ups)

75 Air squats

10 Muscle-ups (25 pull-ups)

50 Air squats

15 Muscle ups (30 pull-ups)

25 Air squats

20 Muscle-ups (35 pull-ups)

-for time-

 

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Mobility:

Bully stretch 1 min each arm x 3 sets

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See the Bully Stretch right around 2:50 in the video


Skill practice:

15 minutes of Pistol, double under, and/or toes to bar practice.

If you can do all of these, alternate through each movement doing a 10-15 reps of each for 4-5 sets with minimal rest. Coaches will be floating around during this time helping those of you who are still working on any of these three movements.


WOD:

400m run

25 sit ups

-3 rounds for time-


When to Punch Your Missed Lift in it's Stupid Little Mouth

How Often Should I CrossFit?

Grilled Pineapple Burgers w/ Spicy Avocado Cream


The CFMG Olympic Weightlifting Club meets every Sunday, Noon-3pm


Mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Accumulate 1 min in a Paleo chair x 3 sets


SWOD:

Cleans 6/6/5/5/4 (your first set should be at about 60% or more of your 1RM) then,

Strict press 6/4/4/3/3 (your first set should be at about 55% or more of your 1RM)


Perfect Form and Intensity

30 Seconds to Leanness

Shower room is open again!!!!

 

CrossFit Mission Gorge Endurance meets tonight 6pm-7pm. Come get your run on!


SWOD:

A1) DB/KB alternating snatches 10/10/10/10

A2) *HSPU 8/8/8/8 -or- Inverted plyo box push-ups 8/8/8/8

*If you can not execute the HSPU unbroken please do the inverted push-ups. Watch the viedo below to see how you can stack Abmats to help you work partial ROM. Please use spotters! If you normally "slam" into the wall while getting into your HSPU please go outside and use the cinder-block wall that makes up our building. Putting holes in our walls = not cool :)

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WOD:

AMRAP in 6 min

7 Power snatches (95#/65#)

21 Double Unders (Sub = 51 single unders)


Grilled Eggs w/ Mexican Chorizo

The Paleo Diet and CrossFit: A Match Made in Heaven?

WORLD RECORD Highest Standing Jump



Jeremy and Amanda knocking out sandbag thrusters during our beach WOD!


*SWOD:

A1) Front Squats 8/6/6/5/5 (start at about 60% of your 1RM)

A2) Strict Push-ups 15/15/15/15

(*You'll have about 25 min. for the SWOD. Try to sit down when you are resting to keep your legs as fresh as possible)


WOD:

45 seconds: Air squats

15 seconds: REST

45 seconds: Sit-ups

15 seconds: REST

45 seconds: KB Swings (53#/35#)

15 seconds: REST

-2 Rounds for total reps-


Checkout the Media page on the LCI website. BTW, we need judges!

How to Stay on a Roll

How I Really Train

Page 139 of 192

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