A+ R A-

W.O.D.

SWOD:

A1) Hang Power Clean 5/5/3/3/3

A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5

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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-

 

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(Over) Analyzing & (Over) Coaching

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

 

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Creating Sustainable Agriculture Without Government Subsidies

 

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*

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*

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 Jumps (24”/20”)

(one partner holds plank, one rests)

50 Push-Ups

(one partner holds front rack, one rests)

60 Power Cleans (135#/95#)

(one partner does flutter kicks, one rests)

70 Wall Ball Shots (20#/14#)

(one partner does burpees, one rests)

80 KB Goblet Lunges (70#/53#)

(one partner holds a handstand, one rests)

-For Time-


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*


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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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

 

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-

Dim lights Embed Embed this video on your site

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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Page 11 of 168

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12/13/2014

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12/10/2014

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There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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