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W.O.D.

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

 

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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


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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.

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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-


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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.

 

 

SWOD:

"The McHugh Complex"

5 Deadlifts

4 Front Squats

3 Jerks

-6 Rounds-

(2 Minute Rest Between Rounds)

 

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Cows Jump For Joy As They Are Led Into Pasture After Long Winter (Video)

7 Things I Wish I knew When Starting CrossFit


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WE ARE 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 8 of 138

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4/19/2014

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