A+ R A-

W.O.D.

WOD:

AMRAP in 10 Minutes

30 Double Unders

15 KB Swings (70#/53#)

200m Run

15 Hand Release Push-Ups

6 Single Arm KB Shoulder to Overhead (70#/53#)

Rest 3 Minutes

AMRAP in 10 Minutes

10 Weighted Pistols (35#/18#)

10 Toes-to-Bar

10 Burpee Box Jumps (30"/24")

200m run

 

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Open Gym 9am-Noon

SWOD: Bench Press 6/6/6/6/6

WOD:

20 Sit-Ups

50 Double Unders (Sub = 75 Single Unders)

20 KB Sumo Deadlift High Pull (70#/53#)

-3 Rounds for Time-

(10 min cap)


Free Beginner WOD at 10 am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 15 Minutes-

 

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Modified Hours: Classes at 9am and 11am only

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD:

“Hortman”

AMRAP in 45 Minutes

800m Run

80 Squats

8 Muscle-Ups

(Sub = 16 CTB Pull-Ups/16 Hand Release Push-Ups)


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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x8, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

WOD:

In teams of two:

200 Wall Ball Shots (20#/14#)

-For Time-

Partner A completes the wall ball shots while Partner B holds a plank position. Partners may switch at any time. Wall ball shots may only be completed while one partner is in the plank position.

 

CrossFit Mission Gorge begins the Hatch Squat Program this week.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to gauge your efforts off your previous weight for reps in these movements.

If you know your 1rm back squat and front squat (and if you've been a member at CFMG for 6+ months, you should!), simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and we look forward to seeing you through your own gains in the next 12 weeks of programming.

 

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WOD:

5 Snatches (135#/95#)

10 Toes-to-Bar

400m Run

-5 Rounds for Time-


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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 70%x8, 75%x6, 80%x4

Front Squat: 60%x5, 70%x5, 70%x5, 70%x5

A1) GHD Superman Hold 45-60 sec x 3 sets (add weight if needed)

This is a Superman Hold on the GHD.  Note that Superman's hips are off the pad, and he is maintaining a neutral spine position by engaging his glutes and abdomen.

A2) Weighted Sit-Ups 25 x 3 sets


Beginning today, CrossFit Mission Gorge will be following the Hatch Squat Program.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to come gauge your efforts off your previous weight for reps in these movements.

Once you know your 1rm back squat and front squat, you simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and look forward to seeing you through your own gains in the next 12 weeks of programming.


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Mobility:

A1) Rack position mob. drill, 1 min each arm x 2 sets

A2) Keg drill, accumulate 2 min, x 2 sets

WOD:

AMRAP in 20 min

3 Hang power cleans (135#/95#)

5 Push-presses (135#/95#)

10 KB swings (53#/35#)

200m run


Starting tomorrow, July 1, our gym will be following the Hatch Squat Program. This is a twelve week cycle that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Page 8 of 155

Latest W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:91 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:27 W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:81 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:74 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:100 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:183 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:173 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:203 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:79 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:97 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:122 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:185 W.O.D.

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