A+ R A-

W.O.D.

SWOD

A1) Power Cleans 3/3/3/3/3

A2) Max Box Jumps in 1 min (24"/20") x 4

(score for box jumps = lowest amount of reps completed in a given set)

 

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WOD

KB swing for 30 sec. (53#/35#)

rest 30 sec.

KB swing for 1 min.

rest for 30 sec

KB swing for 1.5 min

rest for 1 min

KB swing for 1.5 min

rest for 1 min

KB swing for 1 min

rest for 30 sec.

KB swing for 30 sec.

DONE!

-For reps-


Don't forget to sign up for The CFMG Nutrition and Lifestyle Course this month!

 

What's in YOUR cooler?

CrossFit Box Jumps

Coach Ian Box Jump, this is an oldie :)


How often do you use a foam roller? Need some foam roller exercises? Checkout this LINK.


WOD

Buy in: 40 Double unders

5 Push-press (135#/95#)

10 Pull-ups

15 Push-ups

-5 rounds-

Cash out: 40 Double unders

-For time-

 

The Shoulder, Kelly Starrett

World Records for Push-ups

Rob Orlando Lifetime PR Press (245#) @ 185# (June 2010)

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course. This Course is open to CFMG Members and non-members. Let us know if you have any questions regarding this course, or view more info HERE. Next class is on Tuesday July 19th from 6-7:30pm. Space is limited so please sign-up ASAP.


 

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WOD

Run 1 mile

-For time-

 

SWOD

Front Squats 10/10/8/8/8

Toes-to-Bar 10/10/10/10/10

 

Reference back to 4/22/2011 or 5/30/2011 to find your 1 mile time. Please note this may not be the best time to go off of considering the 1 mile runs were part of a WOD, but it would be good to know what sort of pace you should be holding.

Reference back to 6/22/2011 in your log to know how much weight you used on front squats and try to increase the weight today.

 

CrossFit Mission Gorge's Left Coast Invitational

World Record 1 Mile Run

5x200kg (440#) front squat

2x140kg (308#) front squat

 

AMRAP in 7 min

3 power cleans (185/135)

6 HSPU

 

Rest 3 min

 

AMRAP in 7 min

30 Air Squats

200m run

 

POSE Running Technique Training (before & after)

*CrossFit HSPU

(*just try not to be over extended at your spine)


HAPPY 4th of July!

Classes today at 8:30am and 9:30am only.

 

In teams of two

20 hand-clap partner push-ups

30 pull-ups

40 anchored sit-ups

400m run

-AMRAP in 15 min-

 

Rest 3 min

 

In teams of two

Max burpees

AMRAP in 4 min


During the 15 min AMRAP partners must do the push-ups and run together, but the pull-ups and sit-ups may be broken up between the partners. During the 4 min AMRAP only one partner works at a time. Modifications and/or substitutions will be given out prior to starting the WOD.

Just a little update, we are currently in the process of ordering more CFMG t-shirts (male & female). We are also adding a few more "toys" to the gym. Nothing crazy but as our community grows so will our facility. Also, standby this week for more info on this year's L.C.I. :)

 

The National Anthem

Why Do We Celebrate The Fourth of July?

Open Gym From 10 am to 1 pm

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


WOD

with a continuously running clock

12 Back Squats (155#/105#)

9 Toes to Bar

3 Rnds

Rest 3 Min

Run 400 M

50 Pull ups

Rest 3 Min

9 Push Jerks (155#/105#)

20 Double Unders

3 Rnds

-For Time-

 

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

 

Dave Newman of RX Jump Ropes Sizing up Josh Bridges

Before Stretching

 

 

10 AM WOD

400 M Run (Once)

5 Burpees

10 KB Swings

15 Air Squats

AMRP 12 Min

WOD

12 Min at each Station

1) Power Clean- 6 Rep Max (Unbroken)

2) Overhead Squat- 3 Rep Max

3) Max UnBroken KB Swings 3 Attempts  (53#/70#)

(add up all swings from each attempt for your score)

Score= weight of power clean+weight of OHS+# KB Swings

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Ultimate Guide to Power Cleans

Jason Lydon on Coaching Rob Orlando

Page 154 of 165

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