A+ R A-

W.O.D.

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!

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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


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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

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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Page 20 of 153

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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,...

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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,...

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8/13/2014

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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...

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Open Gym 9am-12pm

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