A+ R A-

W.O.D.

The AM vs. PM Challenge WOD happens tomorrow!

 

Future Left Coast Invitational and CrossFit Games Champions!


Dim lights Embed Embed this video on your site


WOD:

“The McHugh Complex”

5 Deadlifts

4 Front Squats

3 Shoulder to overhead

Rest

6 Rounds

Guidelines for “The McHugh Complex”

Try to keep your rest periods to no more than two minutes. You pick the weight, and you can increase the weight you’re using after each round. Once you pick a weight though you can’t go lighter. :) Each round should be completed unbroken. You should use a squat or power clean to transition into front squats, and you may thruster your first shoulder to overhead. Your score will be the heaviest weight you used for any set.


Adaptive Assets

An Interview w/ Greg Glassman

 


 



MWOD:

A1) Paleo Chair, accumulate 60 seconds X 2 sets

A2) Reverse (chin-up) grip dead hang from pull-up, Accumulate 30 seconds x 2 sets

*WOD:

600m run

Rest 2 min

400m run

Rest 2 min

200m run

Rest 2 min

400m run

Rest 2 min

600m run

DONE!

-For time including rest periods-

*Weighted vest optional


CFE POSE Running, The Fall

Running the Wheel Analogy


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.

Dim lights Embed Embed this video on your site

This is a shot from our very first LCI in 2010

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!



WOD:

Buy in: 400m run

20 Pull-ups

15 Front Squats (185#/125#)

15 Pull-ups

10 Front squats

10 Pull-ups

5 Front squats

5 pull-ups

Cash out: 400m run

-For time-


Sausage & Seafood Chowder

Running Technique

Front Squats

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!


CrossFit Mission Gorge's Whole 30 Challenge starts soon! If you're on Facebook be sure to "like" our CFMG Whole 30 Challenge page.



SWOD: Bench press 8/6/6/4/4

WOD:

AMRAP in 10 min

10 KB Swings (53#/35#)

200m run

10 Toes-to-bar



CFMG Etiquette Reminders

Whole30 Program

Setting the shoulder for the bench


 

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Thursday, September 6th and ends on Saturday, October 6th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days. The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis. Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour, a CFMG Whole 30 Cooking Class, online accountability/support/coach accessibility, and a Whole 30 "progress check" meeting at the halfway point. During the week of the Challenge Kickoff, a baseline WOD(s) will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress! -Besty


 

2011 LCI WODs


SWOD: Snatch 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have about 25 minutes to build up to a 1 RM Snatch. REST/sit down between sets!!! :)

WOD:

50 sit-ups

25 push-ups

-2 rounds for time-

(6 min cap)


Dim lights Embed Embed this video on your site



Tough Mudder, Feb 2012

 

AM vs. PM Challenge WOD

5 Ground-to-overhead (135#/95#)

10 Burpees

200m run

-5 Rounds for time-

Please post your time in seconds so we can easily score this WOD.

10 min = 600

11 min = 660

12 min = 720

13 min = 780

14 min = 840

15 min = 900

16 min = 960

17 min = 1020

18 min = 1080

19 min = 1140

20 min = 1200

 

San Diego Public Market

Muscle-ups at 10,000 Feet

Page 100 of 161

Latest W.O.D.

Prev Next

10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:23 W.O.D.

Read more

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:92 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:122 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:128 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:120 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:140 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:91 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:125 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:173 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:162 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:214 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:187 W.O.D.

Read more