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W.O.D.

Open Gym 9am-Noon

WOD:

100 Hand Release Push-ups

50 Static lunges

200m run

40 Games standard Box Jumps (30”/24”)

50 KB Swings (70#/53#)

50 Goblet squats (70#/53#)

30 Hang cleans (135#/95#)

30 Shoulder to OH (135#/95#)

40 Alternating leg pistols (Sub = 30 Burpees)

30 Deadlifts (225#/185#)

-For time-

(18 min cap)

Larger classes will go in heats.

Free Beginner WOD at 10am

AMRAP in 15 min

10 Static Lunges

10 KB Swings

10 Burpees

10 Sit-ups

200m run

 


SWOD: Deadlift 3/3/3/3/3

A1) *Seated box jumps 5/5/5/5/5

A2) Weighted chin-ups (use reverse grip) 5/5/5/5/5

*Work up to a max box jump height and then begin your working sets.


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The Horrifying Way Maraschino Cherries are Made

24 Steak Recipes


SWOD: Squat cleans 6/6/4/4/4

WOD:

OTMEM for 10 min

1 Squat cleans (@ weight you used for your last set of 4)

20 Double unders (sub = 20 single unders)

4 Alternating arm KB snatches (53#/35#)


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11 Foods you can Stop Buying and Start Making

Weak Behavior: One-Upping

Marilyn is one of our morning class superstars, a snowbird from Colorado who has been coming to CrossFit Mission Gorge every winter for two years.    We can't wait to see her again when she returns in October!


Mobility: Shoulder distraction, 1 min on each arm x 2 sets

WOD:

AMRAP in 7 min

1 Burpee

1 Snatch (135#/85#)

2 Burpees

2 Snatches

3 Burpees

3 Snatches......

Continue adding a rep for the entire workout. You may power snatch or squat snatch.

“Finisher”

Toes-to-bar 15/15/15/15


Smashed Steak Skewers

Primal Skincare



SWOD: Bench press 6/6/6/6/6

A1) Weighted Sit-ups 12/12/12/12/12

A2) Weighted dips 6/6/6/6/6


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The Path of the Buttercup

Injured? Squat and Deadlift Anyway

The Pros and Cons of Coffee



We will be holding only a 9 am and 11 am class today.

In celebration of Memorial Day we will be taking on "Murph" in honor of Medal of Honor Recipient Lt. Michael P. Murphy. Please take a moment to look at this link and learn a little more about Lt. Murphy.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

-For time-

Buy in: 1 mile run

100 Pull-ups

200 Push-ups

300 Air squats

Cash out: 1 mile run

You may break the reps up any way you'd like. Also feel free to form teams of two or three to take on this workout.


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Tomorrow is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD.

 


Open Gym 9am-Noon

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