A+ R A-

W.O.D.

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

WOD:

"Cindy XXX"

10 Pull-Up

20 Push-Up

30 Air Squat

15 Pull-Up

30 Push-Up

45 Air Squat

20 Pull-Up

40 Push-Up

60 Air Squat

25 Pull-Up

50 Push-Up

75 Air Squat

30 Pull-Up

60 Push-Up

90 Air Squat

-For Time-

(20 Minute Cap)


Sprinting For Results

CrossFit, Kevin Ogar, and Questions

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

 

SWOD: Pause Back Squat 5/5/5/5/5 (2 second pause at the bottom)

WOD:

OTMEM for 10 Minutes

6 Box Jumps (30"/24")

12 Toes to Bar


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Open Gym

9am-Noon

SWOD: Snatch Grip Deadlifts 5/5/5/5

(Do not use the hook grip for this exercise.)

WOD:

1st Minute: 15 Calorie Row

2nd Minute: 15 Clapping Push-Ups

3rd Minute: 4 Rope Climbs

4th Minute: 15 Med Ball Cleans (20#/14#)

5th Minute: 12 KB Swings (70#/53#)

-3 Rounds-

Post number of successful rounds to white board.

Free Beginner WOD at 10 am

AMRAP in 10 Minutes

10 Push-Ups

10 Sit-Ups

10 Air Squats

10 Burpees

 

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Stretching For Strength: 5 Flexibility Standards

Skill: Ring and Bar Muscle-Ups

WOD:

3-5 Unbroken Muscle-Ups (Sub = 8 Unbroken Pull-Ups)

16 Static Goblet Lunges (53#/35#)

200m Run

-5 Rounds for Time-

 

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SWOD: Power Snatch 3/3/3/3/3

(Pause below the knee for 2 seconds)

A1) Snatch Balance 4/4/4/4/4

A2) GHD Hip Extensions 7-10 Reps x 5 Sets

 

Six Keys To Being Excellent At Anything

Blind Spots

 

WOD:

"Ogar"

AMRAP 14 Minutes

3 Power Snatches (135#)

1 Muscle-Up (Sub = 3 CTB Pull-Ups)

12 Wall Balls (20#)

 

On Saturday, January 18th, CrossFit Mission Gorge athletes participated in The Rumble in Paradise III, held at CrossFit San Diego.  We were so proud of the performances displayed by all of our athletes competing, judging, coaching, and cheering for others.  In addition to a 3rd place finish in the Advanced Division by Jessica Scherr, we were also ecstatic to learn that CrossFit Mission Gorge had won the $1,000 team prize for the third straight year in a row! Again, we left the decision of what to do with the prize money up to the athletes who competed in the event.

We received overwhelming response from all of our competitors about what they wanted to do with the Rumble III prize winnings.  In a move that was not surprising to us, the athletes requested to donate all of their hard-earned prize money to the "Ogar Strong" Campaign, in honor of Kevin Ogar and his rehabilitation efforts/medical expenses.  As many of you know, Kevin Ogar is a CrossFit Athlete who was involved in a "freak accident" and suffered a traumatic injury to his spinal cord during a competition event a few weeks ago.


Some of the e-mails I received, from the competitors wishing to donate their prize earnings:

“If I'm ever in an accident, I would be ecstatic to receive a donation like that. I think Kevin needs those funds more than we do. “

“I concur with the others that if I were ever in a situation where I needed help - I'd love if my CrossFit community would step up and help me out. “

“We weren't even counting on this money, and Kevin definitely needs it.”

This has warmed our hearts and yet, it is not surprising, given the attitude and spirit we know all of our athletes possess.  We are hosting the "Ogar" WOD at CrossFit Mission Gorge today in honor of Kevin Ogar, and we are asking Rumble Competitors to try to make it to the 5pm WOD to perform this workout together.

We are inspired by all of you and your sportsmanship, character, and humanity, both in the gym and beyond.  What a special gift you have given to our greater CrossFit Community.


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SWOD: Back Squat 15/15/15

(Use 60% or more of your 1RM for all sets and try to increase the weight you use for each set.)

WOD:

"Power Elizabeth"

21-15-9

Power Cleans (135#/95#)

Rings Dips

-For Time-

(10 Minute Cap)

You will partner up for this WOD. One person will complete the WOD, while the other person validates and counts repetitions. We would like to get you comfortable with this in order to prepare you for validating each other during the CrossFit Open.

 

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