A+ R A-

W.O.D.

SWOD:

Hatch Squat Program

Week #4, Day #2

Back Squat: 65%x8, 70%x8, 75%x8, 80%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Team WOD:

150 Med. Ball Cleans (20#/14#)

-For Time-

One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is in a plank position.

Medicine Ball Cleans

How Much Sleep Do You Really Need?

Khalipa's Seventh Year

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her!

SWOD: Sumo Deadlifts 6/6/4/4/4

WOD:

Min 1: 15 Thruster (95#/65#)

Min 2: 50 Double Unders

Min 3: 15 Toes-to-Bar

Min 4: 1 Minute Rest

-3 Rounds for Reps-

 

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Tropical Paleo Granola

Miranda Oldroyd: How CrossFit Saved My Life

Delly making 235# x 5 look easy!

 

WOD:

AMRAP in 5 Minutes

400m Run

Max Wall Balls (20#/14#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max KB Swings (70#/53#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max HSPU


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Row

Max Burpees

 

How The Paleolithic Diet Got Trendy

Easiest Fridge Dill Pickles

4 Lessons Everyday Athletes Can Learn From Professional Athletes

Congratulations to CFMGers Darren and Barbara on their engagement!

SWOD:

Hatch Squat Program

Week #4, Day #1

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

Finisher:

Barbell Roll-Outs: 10/10/10/10

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How To Perfectly Load A Dishwasher

New Whole 30 Program Rules: Welcome Back, Potatoes

Competition Preparation: Don't Forget The Details

SWOD:

Strict Weighted Pull-Ups: max reps x 3 sets

WOD:

15 V-Ups

10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#)

15 Push-Ups

-3 Rounds for Time-

(10 min cap)

Post WOD:

Muscle-Up Progressions

 

How Finalist Kacy Catanzaro Trained For "American Ninja Warrior"

5 Out Of The Box Ways To Make Your Child Listen

Asian Cauliflower Fried Rice

James Hobart: More Than Meets The Eye

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SWOD:

135#/85#
145#/95#
155#/105#
165#/115#
175#/125#
(Advanced Athletes Start Here)
185#/135#
195#/145#
205#/155#
215#/165#
225#/175#
235#/185#
245#/195#
255#/205#


“Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a 10 second transition between stations, where athletes will advance to the next station. Competitors may only advance if they successfully complete 2 clean and jerks.

Competitors may squat or power clean the barbell off of the ground or from the hang position. Competitors must stand up with the weight on their shoulders showing control with their hips fully extended. Competitors may strict press, push-press, push jerk, or split jerk the barbell overhead. Competitors must finish with arms, hips, and knees fully extended. Feet must come back together for competitors who decide to split jerk. The reps do not need to be “touch and go.”

Finisher
1 Mile Run
-For Time-
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Still on the fence about competing in the CrossFit Mission Gorge 2014 Left Coast Invitational on August 16th and 17th?

Better sign up now, before 10pm, to receive the "early bird" discount! And if you are not competing, you can still be a part of all the action and volunteer as a judge! We'd love to have you!!!

 

Why You Should Be Competing In CrossFit Competitions

Why Compete In CrossFit?

Open Gym

9am-Noon

SWOD: Barbell Bent-Over Rows 12/12/12/12

WOD:

5 Deadlifts (245#/185#)

10 Bar Dips

15 Unbroken Double Unders

-5 Rounds for Time-

(10 minute cap)

 

Free Intro WOD at 10am

Skill: Push-Jerk

WOD:

6 Push-Jerks (45#)

8 Burpees

10 Static Lunges

12 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

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Oven Roasted Tomatoes

Should You Refrigerate Your Eggs?


Page 16 of 165

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