A+ R A-

W.O.D.

Happy Birthday, Coach James!!!

Open WOD 14.1

Complete as many rounds and reps as possible in 10 Minutes of:

30 Double Unders

15 Power Snatches

Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon).  14.1 will be the Workout of the Day, whether you plan on participating in the Open or not.  Classes will run as usual, with a group warmup, movement prep, WOD breakdown, and coaching throughout the class.  If you are participating in the Open and need validation for the WOD, it is your responsibility to partner up in class with someone to count reps/rounds and, if needed, they will do the same for you.  Good luck to everyone participating in the Open!

FREE Beginner WOD @ 10am

SWOD: Review the Push Press

6/6/6/6/

WOD:

AMRAP in 20 Minutes:

7 Push Press

200 Meter Run

10 Box Step Ups

200 Meter Run

7 Ring Rows

200 Meter Run


Tasty Taco Salad

Why You Should Book A Massage Today

50 Years Ago, Miami Made Muhammad Ali

MWOD: 10 Minutes of Mobility; Hips & Shoulders


SWOD: Romanian Deadlift 10/10/10/8/8

A1) Ring Rows 12/12/12/12/12

A2) Bar Dips 12/12/12/12/12

A3) Floor Wipers 10/10/10/10/10

 

Dim lights Embed Embed this video on your site

 

Food Labels To Get First Makeover In 20 Years

How Can I Afford The Cost Of Healthy Food?

10 Minute AMRAP:

250m Row

10 Deficit Pushups (25# Plate)

-Rest 2 Minutes-

10 Minute AMRAP:

10 Alternating Single Arm Russian KB Swings (53#/35#)

6 KB Alternating Arm Power Snatch (53#/35#)

10 Weighted Sit-Ups (53#/35#)

-Rest 2 Minutes-

10 Minute AMRAP:

200m Run

10 Star Jumpers

-Rest 2 Minutes-

For Time:

50 Toes-to-Bar


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Olympic Weightlifting Levels Chart

The Best Exercise There Is, Hands Down

13 Minute AMRAP

100 Double-Unders (200 Singles)

30 Power Cleans (75#/45#)

75 Double-Unders  (150 Singles)

20 Power Cleans (135#/75#)

50 Double-Unders  (100 Singles)

10 Power Cleans (165#/105#)

25 Double-Unders  (50 Singles)

Max Reps Power Clean (205#/125#)

If possible, partner up and count rounds/reps for each other, ensuring ROM for each movement in order to prepare for the Open.  Athlete must change his or her own weights. Score is TOTAL reps.

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Best, Worst, & Weirdest Quotes From The Winter Olympics

 

The Open is Here! The First Open Workout Comes Out THIS Week!

Are you signed up? You should be! The Open is for EVERYBODY, so sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

 

Please Note: For this week, we will be hosting the CFMG Yoga Class today at 8pm.  Bring a mat! Bring a friend! It's FREE!

 

SWOD: 20-25 minutes to build up to a 1RM Back Squat

WOD:

AMRAP in 7 Minutes

Max Burpees

(Score = Total Reps)

 

The Party We ALL Get To Crash


The Open is Here! The First Open Workout Comes Out THIS Week!

Are you signed up? You should be! The Open is for EVERYBODY, so sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

Open Gym

9 am-12 Noon

WOD:

AMRAP in 20 Minutes

1 Mile Run (Once)

5 Strict Pull-Ups

10 Burpees

15 Alternating Leg Pistols

Free Beginner WOD

Skill: Learn the Air Squat

WOD:

10 Air Squats

10 Hand Release Push-Ups

10 KB Swings

200m Run

-AMRAP in 12 Minutes-


You'll Stop Eating Sugar After Reading This

5 Reasons I Never Tell A CrossFitter To Stop CrossFitting


WE ARE LESS THAN ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT!

Sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

Page 7 of 138

Latest W.O.D.

Prev Next

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:99 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:147 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:166 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:158 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:230 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:27 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:165 W.O.D.

Read more

4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:207 W.O.D.

Read more

4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:289 W.O.D.

Read more

4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:238 W.O.D.

Read more

4/8/2014

4/8/2014

WOD: OTMEM for 5 Minutes 5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips) Rest 3 Minutes OTMEM for 5 Minutes 3 "Touch and Go" Power Snatches (135#/95#) Plank hold in the time remaining Rest 3 Minutes OTMEM for 5 Minutes 10 Wall Balls (20#/14#) 10 KB Swings (53#/35#)   {youtube}KD-jGoqn_Gg{/youtube} How To Cook Pete's Paleo Bacon Antibiotics Have Turned Our...

ian - avatar ian 07 Apr 2014 Hits:251 W.O.D.

Read more

4/07/2014

4/07/2014

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course SWOD: Squat Clean 5/5/3/3/3 A1) Romanian Deadlifts 8/8/8/8 A2) Max L-sit Hold x 4 Sets {youtube}PWuBjrN-knY{/youtube} 10 Shocking Photos That Will Change How You See Consumption And Waste Slow Cooker Osso Buco Stew The Evolutionary Function Of Laughter

ian - avatar ian 05 Apr 2014 Hits:259 W.O.D.

Read more