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W.O.D.

WOD:

Jerk Balance 4/4/4/4/4

Unilateral Dumbbell Strict Press 8/8/8/8/8


More Technique Work In The Jerk

Adapting To The Grind: Mental Toughness And Visualization For Weightlifting

SWOD:

Squat Cleans 3/3/3/3/3

Clean Pulls 6/6/6/6/6 (pause for 3 seconds below knees)

 

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How To Do The Clean Pull

Why Squatting Is So Important

Crispy Coconut Crusted Chicken Nuggets

 

CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts during the open season. 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. Preliminary Heat sign-up sheet is located on the bulletin board in the main gym.  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!

WOD:

"William"

AMRAP in 38 Minutes

100m Run

30 Push-Up

15 Shoulder to Overhead (135#/95#)

200m Run

20 Push-Ups

10 Shoulder to Overhead

400m Run

10 Push-Ups

5 Shoulder to Overhead

 

This WOD is programmed as a tribute to William John Bushelle, a friend of CFMG Member Sarah Burke.  According to Sarah, "Will was a good friend of mine who loved a good challenge. Whether that challenge was to scope out the hardest triathlon to compete in, or how to find the most remote place in the world to take a perfect " selfie," he was all in. When he wanted something, he went for it, which was always his advice to me. That advice brought me to CrossFit, and I found it fitting that he should have a WOD dedicated to him and all that he stood for."

 

Paleo Lunchbox Roundup

What To Do With Your Smartphone While You're Having Dinner

Six Reasons To Keep Backyard Chickens

 

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!

WOD:

"Annie"

50 Double Unders (x 4 in singles, if modifying)

50 Sit Ups

40 Double Unders (x 4 in singles, if modifying)

40 Sit Ups

30 Double Unders (x 4 in singles, if modifying)

30 Sit Ups

20 Double Unders (x 4 in singles, if modifying)

20 Sit Ups

10 Double Unders (x 4 in singles, if modifying)

10 Sit Ups

-For Time-

(12 Minute Cap)

Finisher:

Static Front Rack Lunges, 12 Steps x 4 Sets

 

Fit For The Fittest

A Paleo Guide For Buying Coffee Beans

Trader Joe's Or Whole Foods?


 


Open Gym

9am-Noon

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

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