A+ R A-

W.O.D.

WOD:

"Annie"

50 Double Unders (x 4 in singles, if modifying)

50 Sit Ups

40 Double Unders (x 4 in singles, if modifying)

40 Sit Ups

30 Double Unders (x 4 in singles, if modifying)

30 Sit Ups

20 Double Unders (x 4 in singles, if modifying)

20 Sit Ups

10 Double Unders (x 4 in singles, if modifying)

10 Sit Ups

-For Time-

(12 Minute Cap)

Finisher:

Static Front Rack Lunges, 12 Steps x 4 Sets

 

Fit For The Fittest

A Paleo Guide For Buying Coffee Beans

Trader Joe's Or Whole Foods?


 


Open Gym

9am-Noon

14 Minute AMRAP:
60-Calorie Row 
50 Toes-to-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-Ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Tabata Times Coaching Roundtable on 14.4

Katie Hogan's 14.4 Workout Advice

Chile Verde Chicken Enchiladas

Slow Cooker Citrus Pork

Let's celebrate all of our hard work during the CrossFit Open Season! CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

Partner WOD:

AMRAP in 10 Minutes

100m Row

Games Standard Box Jumps (30"/24")

-For Max Box Jumps-

Partner #1 rows 100m while Partner #2 completes box jumps. When Partner #1 finishes the 100m, partners will switch.

AMRAP in 10 Minutes

10 Toes-to-Bar

Wall Balls (20#/14#)

-For Max Wall Balls-

Partner #1 completes 10 T2B while Partner #2 completes wall balls. When Partner #1 finishes the 10 T2B, partners will switch.

For Athletes Participating in The Open Workout 14.4 on Saturday:

Recovery WOD:

400m Run

15 Wall Ball Shots

400m Run

15 Toes to Bar

400m Run

15 Barbell Clean and Presses (45#)

400m Run

(For Quality, not Time)

Let's celebrate all of our hard work during the CrossFit Open Season! CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

Dim lights Embed Embed this video on your site

50 Ways To Get Better At CrossFit

10 Full Body Movements You Can Do In 10 Minutes Flat

9 Facts About Factory Farming That Will Break Your Heart

Precise Reasons For Benefits Of Dark Chocolate

SWOD:

Split Jerks 3/3/3/3/3

A1) Barbell Rows 10/10/10/10

A2) Unilateral Dumbbell Strict Press 5/5/5/5 (on each arm)

 

Can I Pick Your Brain?

No Bullsh*t: Four Habits of Weak People

5 Reasons To Love Burpees

WOD:

OTMEM for 6 Minutes

5 Strict HSPU

5 Burpees

Rest 2 Minutes

"Flight Simulator"

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

-For Time-

(20 Minute Cap)

Each set must be performed unbroken.  You must stop between each set, and if you trip up, start that set again. If you cannot perform double unders, please use this time as skill practice for your double unders.

 

Baked Kale Chips

The Fat Drug

SWOD: 3 Position Squat Clean (High Hang, Hang, Floor) x 5 Sets

A1) Weighted Push-Ups 12/12/12/12

A2) Good Mornings 8/8/8/8


Dim lights Embed Embed this video on your site

How To Improve Your Squat Cleans

Lemon Blueberry Scones

30 Ways To Do The Things you Love Without Your Smartphone

 

Ryno Power Sports Supplements is a local San Diego supplement company that has been in business for 3 and 1/2 years. Ryno Power started in the extreme/ action sports market, and over the years has found out that those athletes share the same sport supplement needs as CrossFitters. Ryno Power Sports Supplements will be visiting CFMG today, March 18th from 3:30pm until 8pm and sampling their Protein and Carbo-Fuel.  Be sure to stop by and say hello!


Matt J. reppin' CFMG on Mammoth Mountain

 

WOD:

10 Rounds for Time

8 Back Squats (135#/95#)

200m Run

10 Pull-Ups

10 Things Everyone Can Learn From Paleo

Who Was St. Patrick?

Paleo St. Patrick's Day

Page 17 of 150

Latest W.O.D.

Prev Next

7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

ian - avatar ian 29 Jul 2014 Hits:103 W.O.D.

Read more

7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:99 W.O.D.

Read more

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:152 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:56 W.O.D.

Read more

7/26/2014

7/26/2014

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...

ian - avatar ian 25 Jul 2014 Hits:126 W.O.D.

Read more

7/25/2014

7/25/2014

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:...

ian - avatar ian 24 Jul 2014 Hits:146 W.O.D.

Read more

7/24/2014

7/24/2014

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...

ian - avatar ian 22 Jul 2014 Hits:240 W.O.D.

Read more

7/23/2014

7/23/2014

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 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:191 W.O.D.

Read more

7/22/2014

7/22/2014

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...

ian - avatar ian 21 Jul 2014 Hits:215 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 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...

ian - avatar ian 20 Jul 2014 Hits:220 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:98 W.O.D.

Read more

7/19/2014

7/19/2014

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-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:163 W.O.D.

Read more