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W.O.D.

Open Gym

9am-12 Noon

Happy Birthday, Coach James!!!

Open WOD 14.1

Complete as many rounds and reps as possible in 10 Minutes of:

30 Double Unders

15 Power Snatches

Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon).  14.1 will be the Workout of the Day, whether you plan on participating in the Open or not.  Classes will run as usual, with a group warmup, movement prep, WOD breakdown, and coaching throughout the class.  If you are participating in the Open and need validation for the WOD, it is your responsibility to partner up in class with someone to count reps/rounds and, if needed, they will do the same for you.  Good luck to everyone participating in the Open!

FREE Beginner WOD @ 10am

SWOD: Review the Push Press

6/6/6/6/

WOD:

AMRAP in 20 Minutes:

7 Push Press

200 Meter Run

10 Box Step Ups

200 Meter Run

7 Ring Rows

200 Meter Run


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MWOD: 10 Minutes of Mobility; Hips & Shoulders


SWOD: Romanian Deadlift 10/10/10/8/8

A1) Ring Rows 12/12/12/12/12

A2) Bar Dips 12/12/12/12/12

A3) Floor Wipers 10/10/10/10/10

 

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10 Minute AMRAP:

250m Row

10 Deficit Pushups (25# Plate)

-Rest 2 Minutes-

10 Minute AMRAP:

10 Alternating Single Arm Russian KB Swings (53#/35#)

6 KB Alternating Arm Power Snatch (53#/35#)

10 Weighted Sit-Ups (53#/35#)

-Rest 2 Minutes-

10 Minute AMRAP:

200m Run

10 Star Jumpers

-Rest 2 Minutes-

For Time:

50 Toes-to-Bar


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13 Minute AMRAP

100 Double-Unders (200 Singles)

30 Power Cleans (75#/45#)

75 Double-Unders  (150 Singles)

20 Power Cleans (135#/75#)

50 Double-Unders  (100 Singles)

10 Power Cleans (165#/105#)

25 Double-Unders  (50 Singles)

Max Reps Power Clean (205#/125#)

If possible, partner up and count rounds/reps for each other, ensuring ROM for each movement in order to prepare for the Open.  Athlete must change his or her own weights. Score is TOTAL reps.

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The Open is Here! The First Open Workout Comes Out THIS Week!

Are you signed up? You should be! The Open is for EVERYBODY, so sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

 

Please Note: For this week, we will be hosting the CFMG Yoga Class today at 8pm.  Bring a mat! Bring a friend! It's FREE!

 

SWOD: 20-25 minutes to build up to a 1RM Back Squat

WOD:

AMRAP in 7 Minutes

Max Burpees

(Score = Total Reps)

 

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The Open is Here! The First Open Workout Comes Out THIS Week!

Are you signed up? You should be! The Open is for EVERYBODY, so sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

Open Gym

9 am-12 Noon

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