A+ R A-

W.O.D.

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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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)

 

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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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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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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!


Open Gym

9am-12pm

SWOD: Hatch Squat Program: Week 10, Day 2

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

WOD:

10-1

Toes to Bar

1-10

Bar Dips

Free Intro WOD at 10am

Skill: Med Ball Cleans

WOD:

5 Wall Ball Shots

7 Burpees

9 Sit-Ups

200m Run

15 Minute AMRAP

 

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