SWOD: Power snatch, 20 min to build up to a 1RM

A1) Max. L-sit hold x 4 sets

A2) Max Ring push-ups in 30 seconds x 4 sets

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Coke Executive Answers Questions About Sugary Drinks

Skill: 10-15 min of double under practice

WOD:

“Annie”

(Compare to 11/02/12)

50 Double unders

50 Sit-ups

40 Double unders

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

-For time-

Double under sub. = x 4 in singles

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Your Practical Guide For Dental Decisions - Part 1

Emergency Protein a.k.a. Garbage Stir-Fry

SWOD: Overhead squats 3/3/3/3/3

WOD:

AMRAP in 5 min

Burpees

WOD Penalty:

25 Burpees or less accumulate 5 minutes in a plank position

26-45 Burpees accumulate 4 minutes in a plank position

46-65 Burpees accumulate 3 minutes in a plank position

66-85 Burpees accumulate 2 minutes in a plank position

86-105 Burpees accumulate 1 minute in a plank position

106 Burpees or more accumulate 0 minutes in a plank position

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Open Gym 9am-Noon

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CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team.  Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

“Schmalls”

Buy in: 800m Run

-2 Rounds-

50 Burpees

40 Pull-ups

30 Pistols

20 KB Swings (53#)

10 Handstand push-ups

Cashout: 800m run

-For time-

Free Beginner WOD

AMRAP in 15 min

20 Jump rope skips

15 Air squats

10 Burpees

200m run

SWOD: Push-jerk/Split-jerk 4/4/4/4/4

A1) Weighted plank holds, 30 seconds x 4 sets

A2) Bent over DB/KB rows 10/10/10/10 on each arm

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Coach Josh Everett, Split Jerks

CFMG Masters Class this Saturday at 11am