A+ R A-

W.O.D.

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.

 

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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


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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

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Open Gym

9am-Noon

Please Note: There is NO 10am FREE Beginners Class today, due to our Coaches' Enrichment Session.

2014 CrossFit Open Workout 14.3

8 Minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. 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 each set of 15 box jumps 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 time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

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 recom- mended that you set your clock to count up.

Please review the specific movement standards and validating rules for this workout here.

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WOD:

5 KB Swings (70#/53#)

5 Box Jumps (24"/20")

10 KB Swings

10 Box Jumps

15 KB Swings

15 Box Jumps

20 KB Swings

20 Box Jumps

25 KB Swings

25 Box Jumps

30 KB Swings

30 Box Jumps

-For Time-


After: Ab Rollouts 10/10/10/10

 

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Cinnamon Apple Scones

SWOD:

Hang Squat Cleans 5/5/3/3/3

A1) Clean Pulls (1st and 2nd pulls only) 6/6/6/6

A2) Partner Med Ball Sit-Ups 20/20/20/20 (20 reps each partner)

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

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Skill: Spend 10 minutes practicing handstand holds or handstand walks.

SWOD: Split Stance Press and Squat 4/4/4/4/4

A1) Dumbbell Push Press 12/12/12/12

A2) Weighted Pulls-Ups 6/6/6/6

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

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Page 18 of 151

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