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W.O.D.

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.

 

WOD:

Buy In: 2k Row

9 Toes-to-Bar

6 Power Cleans (135#/95#)

3 Wall Climbs

-6 Rounds for Time-


Run A Mile Race Instead Of A Marathon

How Culture Shapes Our Senses

Muscle Up Tutorial

Open Gym

9am-12pm

 

Partner WOD:

In teams of 4:

Partners A|B, then partners C|D perform:

2 minutes of barbell hang to overhead

Each pair selects one weight to use.

Weights cannot be changed.

Barbell may not touch the ground.

Team may hold the bar during transitions.

Weights to be used:

(2) 45# plates

(4) 25# plates

(4) 10# plates


Rest 5 Minutes (Breakdown bars and put away)


As a Team:

400 Double Unders (sub = 500 single unders)

800m Run (together)

12 Rope Climbs

400m Partner Carry

100 Pull-Ups

400m Sled Drag (90#/45#)

-For Time-

 

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How Exercise Makes Us Feel

Science Says Imagery Is A Powerful Psych-Up Tool

The Clean And Jerk Rack Positions

SWOD:

Hatch Squat Program: Week 11, Day #2

Back Squat: 60%x5, 65%x5, 70%x5, 70%x5

Front Squat: 60%x5, 70%x5, 75%x5, 80%x4

SWOD:

A1) Weighted Pull-Ups, max reps x 3 sets

A2) Single Arm Push Press: 10/10/10 (each arm)

 

Limit Kids To 45 Minutes On Screens

12 Signs You Need To Eat More Protein

Coach, I Can't Do Pull Ups: 7 Tips To Get You There

WOD:

800m Run

20 Deadlifts (275#/165#)

600m Run

15 Deadlifts

400m Run

10 Deadlifts

200m Run

5 Deadlifts

-For Time-

Finisher:

Ring Dips: 10-15 reps x 4 sets

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With World Trade Center Largely Rebuilt, New York Marks September 11th

Desert Ninjas

 

WOD:

50 Wall Balls (20#/14#)

40 Push-Ups

30 Box Jumps (24”/20”)

20 Pull-Ups

10 HSPU

10 HSPU

20 Pull-Ups

30 Box Jumps (24’/20”)

40 Push-Ups

50 Wall Balls (20#/14#)

-For Time-

Finisher:

GHD Sit-Ups 15/15/15/15


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Fixing Neck Position And Forward Head Posture


Mobility:

A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

SWOD:

Hatch Squat Program: Week 11, Day #1

Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1

Front Squat: 60%x5, 70%x5, 75%x5, 75%x5

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America Needs A Playtime Intervention

Are Smartphones Disrupting Your Sleep?

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend

 

WOD:

(Main Site WOD from 9/1/2014)

Row 30 Calories

30 Burpees Over the Bar

30 Hang Cleans (135#)

-For Time-

(12 minute cap)


Finisher/Skill:

We will work on the progression for the kipping pull-up, and then work on the butterfly technique for those of you who can already complete 15 unbroken kipping pull-ups.

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Is CrossFit Dangerous?

 

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


Page 3 of 158

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Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

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Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

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SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/22/2014

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