A+ R A-

W.O.D.

 

SWOD: Deadlift 2/2/2/2/2

WOD:

12 Minute AMRAP:

9 OHS (115#/75#)

9 Burpees

9 KB Swings (53#/35#)

 

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Double, Double Toil And Trouble

Straightening Up: Progressive Posture Alignment

Double Knee Bend


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


Skill: Double Unders

EMOM for 6 minutes

5-40 Double Unders (Pick Reps Based on Skill Level)

If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice.

WOD:

-4 Rounds for Time-

200m Run

5 Single Arm KB Snatch (per arm) 
(53#/35#)

20 Push-Ups

40 Double Unders

 

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WODS to Go

Get It Done: 35 Habits of the Most Productive People

Garlicky Lemon Cuban Chicken Wings

SWOD: Back Squat 5/5/3/3/3

WOD:

EMOM for 10 Minutes

5 Thrusters (135#/95#)

5 Box Jumps (30”/24”)

Finisher:

60 Toes-to-Bar

-For Time-

 

A Four Step Program For Happy Homework Time

Getting Through A Five-Year Setback

Isolation Exercises: Not So Useless After All

 

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


WOD:

CrossFit Main Site WOD from 1/26/15

 

21-18-15-12-9-6-3

Power Cleans (115#)

One-Legged Squats, Right Leg

One-Legged Squats, Left Leg

-For Time-

 

3 Ways To Use Bacon As Medical Treatment

The Truth About Abdominal Training And Body Fat

5 Simple Ways For Your Child (And You) To Get Into The Wild


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it



SWOD: Power Snatch with pause below knees 2/2/2/2/2


WOD:

16 Power Snatches (135#/95#)

16 Burpees Over Bar

12 Power Snatches

12 Burpees Over Bar

8 Power Snatches

8  Burpees Over Bar

-For time-


Overhead Squat Woes

NHL Star gets creative with a GoPro Cam


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Yoga at 8 am

Competitor Session at 9:30 am

Open Gym 9am-Noon

8am Class ONLY

Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!

 

WOD:

-5 Rounds for Time-

5 Squat Cleans (135#/95#)

10 Hand Release Push-ups

6 Static Front Rack Lunges (135#/95#)

200m Run

 

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The CrossFit Total

Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk

Writing Your Way To Happiness

Nitrates And Nitrites: What's The Truth?

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


WOD:

10 Ring/Bar Dips

15 Weighted Sit-Ups (53#/35#)

20 Double Unders (Sub = 40 Single Unders)

-AMRAP 12 Minutes-

Rest 5 Minutes

5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups)

10 Power Snatches (95#/65#)

200m Run

-AMRAP 12 Minutes-

 

Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems?

Sitting Wrecks Your Body: More Standing Isn't The Solution

Caring For Your Traps

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

Page 15 of 188

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05/23/2015

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Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

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05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

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05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

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05/19/2015

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SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

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05/18/2015

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05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

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05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

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05/14/2015

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SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

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05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

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05/12/2015

05/12/2015

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05/11/2015

05/11/2015

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