A+ R A-

W.O.D.

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

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Open Gym 9am-Noon

SWOD: Bench Press 6/6/6/6/6

WOD:

20 Sit-Ups

50 Double Unders (Sub = 75 Single Unders)

20 KB Sumo Deadlift High Pull (70#/53#)

-3 Rounds for Time-

(10 min cap)


Free Beginner WOD at 10 am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 15 Minutes-

 

The Pivotal Role Of Attitude In Youth Sports Performance

Honey Mustard Chicken Thighs

An Ounce Of Prevention Is Worth?

Modified Hours: Classes at 9am and 11am only

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD:

“Hortman”

AMRAP in 45 Minutes

800m Run

80 Squats

8 Muscle-Ups

(Sub = 16 CTB Pull-Ups/16 Hand Release Push-Ups)


We're No. 1? Americans Increasingly Don't Think So

4th Of July Paleo Picnic And Potluck Ideas

Pictures Celebrating The 4th Of July And America

Page 15 of 162

Latest W.O.D.

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10/31/2014

10/31/2014

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10/29/2014

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SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

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10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

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10/27/2014

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

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10/25/2014

10/25/2014

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: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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10/24/2014

10/24/2014

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

10/23/2014

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10/22/2014

10/22/2014

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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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