A+ R A-

W.O.D.

Mobility:

A1) Anterior Compartment Smash: 1 min. on each side x 2 sets

A2) Banded Hip Extension: 1 min. on each side x 2 sets

SWOD:

Hatch Squat Program

Week #5 Day #1

Back Squat: 65%x8, 75%x6, 85%x4, 90%x4

Front Squat: 70%x5, 80%x4, 85%x3, 90%x3


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Almond Pulp Double Chocolate Cookies

Bodybuilder Goes CrossFit

The Life-Or-Death Reason Kids Need To Learn To Fail

Skill: Practice muscle-up progression

WOD:

OTMEM for 12 Minutes

Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups

Even Minutes: 6 Shoulder to Overhead (155#/105#)

Finisher:

GHD Sit-Ups 10/10/10/10


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Yearning For The Wild

CrossFit Games 2014 Workout Analysis: Individual Workouts

Open Gym

9am-Noon

SWOD:

Hatch Squat Program

Week #4, Day #2

Back Squat: 65%x8, 70%x8, 75%x8, 80%x8

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

Team WOD:

150 Med. Ball Cleans (20#/14#)

-For Time-

One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is in a plank position.

Medicine Ball Cleans

How Much Sleep Do You Really Need?

Khalipa's Seventh Year

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her!

SWOD: Sumo Deadlifts 6/6/4/4/4

WOD:

Min 1: 15 Thruster (95#/65#)

Min 2: 50 Double Unders

Min 3: 15 Toes-to-Bar

Min 4: 1 Minute Rest

-3 Rounds for Reps-

 

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Tropical Paleo Granola

Miranda Oldroyd: How CrossFit Saved My Life

Delly making 235# x 5 look easy!

 

WOD:

AMRAP in 5 Minutes

400m Run

Max Wall Balls (20#/14#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max KB Swings (70#/53#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max HSPU


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Row

Max Burpees

 

How The Paleolithic Diet Got Trendy

Easiest Fridge Dill Pickles

4 Lessons Everyday Athletes Can Learn From Professional Athletes

Congratulations to CFMGers Darren and Barbara on their engagement!

SWOD:

Hatch Squat Program

Week #4, Day #1

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

Finisher:

Barbell Roll-Outs: 10/10/10/10

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How To Perfectly Load A Dishwasher

New Whole 30 Program Rules: Welcome Back, Potatoes

Competition Preparation: Don't Forget The Details

SWOD:

Strict Weighted Pull-Ups: max reps x 3 sets

WOD:

15 V-Ups

10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#)

15 Push-Ups

-3 Rounds for Time-

(10 min cap)

Post WOD:

Muscle-Up Progressions

 

How Finalist Kacy Catanzaro Trained For "American Ninja Warrior"

5 Out Of The Box Ways To Make Your Child Listen

Asian Cauliflower Fried Rice

James Hobart: More Than Meets The Eye

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Page 9 of 158

Latest W.O.D.

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10/01/2014

10/01/2014

Pre-WOD: Chinese Plank Hold, 30-60 Seconds x 4 Sets WOD: 6 Jerks (185#/125#) 12 KB Swings (70#/53#) 800 Meter Run -3 Rounds for Time-   Why You Hate Work The Case For Delayed Adulthood Fish Oil And Traumatic Brain Injuries The Flexible Definition Of Mobility   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am

ian - avatar ian 27 Sep 2014 Hits:42 W.O.D.

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

ian - avatar ian 27 Sep 2014 Hits:98 W.O.D.

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9/29/2014

9/29/2014

Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

ian - avatar ian 27 Sep 2014 Hits:149 W.O.D.

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

ian - avatar ian 22 Sep 2014 Hits:45 W.O.D.

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

ian - avatar ian 22 Sep 2014 Hits:103 W.O.D.

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

ian - avatar ian 22 Sep 2014 Hits:143 W.O.D.

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

ian - avatar ian 22 Sep 2014 Hits:132 W.O.D.

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:182 W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

ian - avatar ian 21 Sep 2014 Hits:371 W.O.D.

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9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:84 W.O.D.

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9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:149 W.O.D.

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