A+ R A-

W.O.D.

SWOD:

5 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Push Presses

5 Front Squats

Increase your weight each round and rest as needed


Finisher:

100 Hollow Rocks

-For Time-


Free Intro WOD at 10am

 

Skill/Strength: Push Press

 

WOD:

Four Rounds for Time

8 Push Presses

8 Air Squats

8 Push-Ups

200m Row

 

StandUpKids

Get A Grip

10 Best Plants To Grow Indoors For Air Purification

Is The "Dad Bod" In Or Out?


Hatch Week #10 Day #2

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

 

Skill WOD:

Beginner: 50 Double Unders, for time

Advanced:

"Flight Simulator"

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

*You must stop between sets. All sets must be completed unbroken. If you fail to complete a set unbroken, start that set over. Another scaled option is x2 in singles, completing the sets unbroken.*

Time Cap: 20 Minutes

 

Gymnastics: The Long Journey Worth Taking

The Pull-Up Power Program

The Science Of Why You Should Spend Your Money On Experiences, Not Things


Please Note: On June 6th, the Saturday 8am Class will be cancelled due to a Staff Meeting.  We will hold Open Gym at this time.  All other classes will run as regularly scheduled.


WOD:

In Teams of Two:

50 GHD Sit-ups (Sub = AbMat Sit-Ups)

60 Push-Presses (95#/65#)

50 Box Jumps (24”/20”)

60 Goblet Squats (53#/35#) (Sub = Air Squats)

50 Burpees

60 KB Swings (53#/35#)

50 Toes-to-Bar

60 KB SDHP (53#/35#)

50 Pull-Ups

-For Time-

 

Confidence In Weightlifting

Quitting Vegetarian: Smart Strength With Charles Staley

7 True Old Wives' Tales


Please Note: On June 6th, the Saturday 8am Class will be cancelled due to a Staff Meeting.  We will hold Open Gym at this time.  All other classes will run as regularly scheduled.


SWOD:

15 Minutes to find 3 Rep Max Touch and Go Clean


WOD:

3 Rounds For Time:

400m Run

14 Thrusters (95#/65#)

14 Burpees Over Barbell

(15 Minute Cap)


How To Make Your Best Progress By Lifting Every Day

Why Diets Fail

Learn From Your Misses In Weightlifting

 

Pre-WOD:

Squat Therapy

 

SWOD:

Hatch Week #10 Day #1

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

 

WOD:

4 Rounds of:

:30 Seconds of Wall Walks (Sub = Handstand Hold)

:30 Seconds of Weighted Push-Ups (25#/15#)

:30 Seconds of Wall Balls (20#/14#)

:30 Seconds of Weighted Plank Hold (25#/15#)

Score = Total Reps


Why Your SI Joint Is Such A Pain (And Four Exercises To Fix It)

Dealing With Periods Of Intense Stress (Part 1)

Jason Khalipa's Pursuit Of Purpose

 

"My objective for the last three years in CrossFit, both in San Diego, CA and Telluride, CO was finally accomplished a few weeks ago: get up the dive boat ladder with 65 pounds of equipment in moving waters. A piece of cake! CrossFit helps the 'aged' maintain a real quality of life."

-Marilyn, 69 years young (Photo: Jim Skelley)

 

SWOD:

Bench Press

5/5/5/5

WOD:

5 Rounds for Time:

200m Run

6 Burpee Muscle Ups (Sub=6 Burpee Pull Ups)

10 Power Cleans (135#/95#)

*12 Minute Cap*

 

Special Report: The War on Big Food

Before You Squat: Physical and Mental Preparation

4 Lies You've Been Told About Kinesiotape



Open Gym

9am-Noon


Competitor Training @ 9:30am

Please join us today at the Kroc Center Pool from 1-5pm for the CrossFit Mission Gorge Member Appreciation Pool Party!

On Saturday, May 30th, 2015 from 1-5pm, CrossFit Mission Gorge is hosting a Member Appreciation family-friendly Pool Party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

SWOD:

Snatch with a 3-second lift-off:

3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

(reps do not need to be consecutive but rather accumulated)

WOD:

15 Minute AMRAP:

400m Run

12 Deadlifts (BW)

12 Ab-Mat Sit-Ups

 

Free Intro WOD at 10am

Skill/Strength: Deadlift

WOD:

AMRAP in 12 Minutes:

6 Deadlifts

8 Lunges

10 Jump Rope Skips

200m Run

 

 

 

 

Page 8 of 196

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