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W.O.D.

Open Gym

9am-Noon

SWOD: Barbell Bent-Over Rows 12/12/12/12

WOD:

5 Deadlifts (245#/185#)

10 Bar Dips

15 Unbroken Double Unders

-5 Rounds for Time-

(10 minute cap)

 

Free Intro WOD at 10am

Skill: Push-Jerk

WOD:

6 Push-Jerks (45#)

8 Burpees

10 Static Lunges

12 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

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Oven Roasted Tomatoes

Should You Refrigerate Your Eggs?


WOD:

6 Bar MUs (Sub = 6 CTB Pull-Ups)

8 Alternating Leg Pistols

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter

Paleo: Is It Right For Kids?

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SWOD:

Hatch Squat Program

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

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

Finisher:

Tabata V-Ups

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st 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.

 

Mobility:

A1) Couch Stretch; 1 min. each leg x 2 sets

A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets

(To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your right hand to push on your right knee.)

WOD:

50 Wall Ball Shots (20#/14#)

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 KB Swings (53#/35#)

50 Box Jumps (24”/20”)

-For Time-

 

An Open Letter To Those Who Can't Train

Pathogens On A Plane: How To Stay Healthy In Flight

Flop Life: What If We All Acted Like We Were In The World Cup?

Pineapple Coconut Water

SWOD: Bench Press with accommodating resistance 5/5/5/5

WOD:

Minute 1: 3 Rope Climbs

Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#)

Minute 3: Suicide Run (worth three reps)

Minute 4: Rest

-5 rounds for total reps-

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Let 'Em Eat Dirt

How To Increase Your Pull-Up Power

SWOD:

Hatch Squat Program

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

Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

WOD:

100 Burpees

50 Toes-to-Bar

-For Time-

(12 min cap)

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st 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.

Open Gym 9am-Noon


Page 10 of 158

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