A+ R A-

W.O.D.

SWOD:

Push Press: 5/5/5/5/5

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WOD:

Re-Test of WOD from (04/07/2015)

15 Hand Release Push Ups

15 Box Jumps (24"/20")

AMRAP in 8 Minutes

 

Finisher:

Tabata Abs of Choice

(Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)

 

Magna Carta: 18 Centuries of Liberty

The Average American Woman Now Weighs As Much As The Average 1960s Man

Deadly Myth

 

SWOD:

1 Rep Max Front Squat

 

WOD:

12-10-8 Reps

Deadlifts (315#/205#)

Pistol Squats (Sub = Alt. Leg Jump Lunges)

-For Time-

(Time Cap: 6 Minutes)


Gym Closed

Happy Father's Day!

Skill Review:

Kipping Pull-ups and Bar Muscle-ups

 

WOD:

3 Rounds for Time:

7 Bar Muscle-Ups (Sub = 14 Pull-Ups)

7 Squat Clean & Jerks (205#)

 

Team Finisher:

50m Yoke Carry Sprint Relay

 

Free Intro Workout at 10am

Skill: Overhead Squat

WOD:

8 Overhead Squats

10 Ab-Mat Sit-Ups

8 Jumping Lunges

200m Run

-4 Rounds for Time-

 

 

The Definitive Guide To Napping

Risky Outdoor Play Positively Impacts Children's Health

6 Speed And Power Training Strategies

SWOD:

Hatch Week #12 Day #2

Back Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

 

WOD:

AMRAP in 8 Minutes of:

3 Rope Climbs

6 Single Leg Kettlebell Deadlifts, Right Leg (70#/53#)

6 Single Leg Kettlebell Deadlifts, Left Leg (70#/53#)

9 Russian Kettlebell Swings (70#/53#)

 

The Truth Hurts: Part 1

CrossFit Kids: Divorce And Custody

Pay Now Or Pay Later: A Theoretical Approach To The Cost Of Medical Care

 

WOD:

500m Row

10 Overhead Squats (135#/95#)

10 Burpees

50 Double Unders

10 Overhead Squats

10 Burpees

400m Run

10 Overhead Squats

10 Burpees

 

Post Workout:

Weighted Dips:

8/8/8/8

 

The Only 4 Training Variables You Need To Plan Your Own Workouts

To Dairy Or Not To Dairy?

When It Comes To SPFs And Sunscreens, We're Still In The Dark

 

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Congratulations to Coach James and his fiancée Heather on their recent engagement in Barcelona, España.  We are very happy for you both!


Skill: Using the kip swing for toes to bar

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WOD:

40 Box Jumps (24”/20”)

20 Hand Release Push-ups

10 Toes-to-Bar

30 Box Jumps

15 Hand Release Push-Ups

10 Toes-to-Bar

20 Box Jumps

10 Hand Release Push-ups

10 Toes-to-Bar

10 Box Jumps

5 Hand Release Push-Ups

10 Toes-to-Bar

-For Time-

 

How Should I Treat My Sore And Tight Hip Flexors?

The Benefits Of High Intensity Training

A Theoretical CrossFit Model For Professional Baseball Players

 

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The FREE CFMG Mobility Class Meets TONIGHT at 6pm!


SWOD:

Hatch Week #12 Day #1

Back Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

 

WOD:

15 Shoulder to Overhead (185#/115#)

30 Burpees Over the Barbell

-For Time-


CrossFit Mission Gorge is pleased to welcome one of our own to the team as a mobility coach. Frank will lead a CrossFit Mobility Class on Tuesday Evenings at 6pm, beginning TODAY, June 16th!
Here is a little more about him:

-AHA BLS certified (CPR & AED) for Healthcare providers
-Level I Cicerone (beer server)

Education: 
-SDSU; B.S. Kinesiology (Pre-PT emphasis)
-SDSU; Doctor of Physical Therapy 

"I joined the CFMG community in April 2014, fell in love with atmosphere and support from the CFMG family. I assisted the 2014 LCI as a judge and look forward to participating and supporting future Crossfit events. I also served as an assistant Football coach at Grossmont H.S. 05-06 seasons, and worked through undergraduate and graduate school as a server and bartender (I do love me some good beer and whiskey!)"

 

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How To Crawl Your Way Back To Shoulder Health

 


Page 6 of 196

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6/24/2015

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Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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