A+ R A-

W.O.D.

WOD:

-3 Rounds for Time-

5 Deadlifts (135#/95#)

5 Power cleans

5 Front squats

5 Jerks

30 Double Unders (Sub = 90 Single Unders)

 

Dim lights Embed Embed this video on your site

CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?

Paleo Meal Planning: A How-To

Open Gym

9am-Noon

Team WOD:

In teams of 3

30 minute AMRAP

Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)

Then, in relay style - all teammates must tag in and out after each station:

Station #1: 2 Rope Climbs

Station #2: 10 Toes to Bar

Station #3: 5 Front Squats (155#/115#)

Station #4: 10 Burpees

Station #5: 5 KB Swings (70#/53#)


Free Beginner WOD at 10am


Why Does The Front Of My Shoulder Hurt?

Buffalo Ranch Stuffed Peppers

Class Action CrossFit

Run When You're 25 For A Sharper Brain When You're 45

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!

 

SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5

Dim lights Embed Embed this video on your site

A1) Weighted Pull-Ups 6/6/6/6

A2) Weighted Dips 6/6/6/6

 

The Other Wounds

33 Unbelievable Places To Visit Before You Die

 

Dim lights Embed Embed this video on your site

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised us that she will stop in to visit frequently.  We wish her all the best and know that success will follow her wherever she goes! Please join us in leaving a comment on our Facebook page wishing her well, and giving her some love by letting her know how she has impacted your training at CrossFit Mission Gorge.

 

Skill: Running Skills/Drills

WOD:

10 Static Front Rack Barbell Lunges (135#/95#)

10 Barbell Rows

10 Floor Presses

400m Run

-4 Rounds for Time-

Dim lights Embed Embed this video on your site

Big Sugar's Sweet Little Lies

What Is A Blood Moon?

Survivor Mentality


 

 

SWOD:

Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)

Dim lights Embed Embed this video on your site

WOD:

AMRAP in 7 Minutes

8 Squat Cleans (135#/85#)

8 Burpees


The F-Word

The Top 100 Hardest Body Exercises Of All Time

The Simple Secret To Meditating (Or Doing Anything) Every Single Day


WOD:

OTMEM for 5 Minutes

5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)

Rest 3 Minutes

OTMEM for 5 Minutes

3 "Touch and Go" Power Snatches (135#/95#)

Plank hold in the time remaining

Rest 3 Minutes

OTMEM for 5 Minutes

10 Wall Balls (20#/14#)

10 KB Swings (53#/35#)

 

Dim lights Embed Embed this video on your site

How To Cook Pete's Paleo Bacon

Antibiotics Have Turned Our Bodies From Gardens Into Battlefields

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course

SWOD:

Squat Clean 5/5/3/3/3

A1) Romanian Deadlifts 8/8/8/8

A2) Max L-sit Hold x 4 Sets

Dim lights Embed Embed this video on your site

10 Shocking Photos That Will Change How You See Consumption And Waste

Slow Cooker Osso Buco Stew

The Evolutionary Function Of Laughter

Page 17 of 153

Latest W.O.D.

Prev Next

8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:148 W.O.D.

Read more

8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:130 W.O.D.

Read more

8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:97 W.O.D.

Read more

8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:44 W.O.D.

Read more

8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:68 W.O.D.

Read more

8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:117 W.O.D.

Read more

8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:152 W.O.D.

Read more

8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:185 W.O.D.

Read more

8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:217 W.O.D.

Read more

8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:211 W.O.D.

Read more

8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:122 W.O.D.

Read more

8/9/2014

8/9/2014

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 08 Aug 2014 Hits:211 W.O.D.

Read more