A+ R A-

W.O.D.

Ice breaker: Today in class if you see someone you never met go introduce yourself Sealed


SWOD: Thrusters 6/6/6/6/6

Execute each set unbroken.


WOD:

In teams of two:

Partner #1 30 seconds of burpees

Partner #2 30 seconds of burpees

Partner #1 30 seconds of pistol squats (sub = jumping air squats)

Partner #2 30 seconds of pistol squats

Partner #1 30 seconds of hang cleans (135#/95#)

Partner #2 30 seconds of hang cleans

1 minutes rest

-3 Rounds for total reps-

One partner completes their reps while the other partner rests. If in a group of three, two people can work together during a 30 second period.

 

Mental Toughness

My Favorite Lower Body Warm-up

Upcoming events at CFMG:

Baby Shower for Amy & Jake/Ryan & Big Ian (July 21)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

OPEN GYM 9am-Noon


WOD

Buy in: 400m run

-3 rounds-

10 Squat cleans (155#/100#)

20 Hand-lift push-ups

Cashout: 400m run

-For time-


Free Beginner WOD at 10am

10 Kettlebell swings

10 Sit-ups

10 Static lunges

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Checkout our very own Saud at TEDxAjman

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How do you use your CrossFit Badassness outside of the gym???


Benchmark WOD Friday the 13th!

From Monday 7/2/2012

WOD:

70 Burpees

60 Sit-ups

50 KB Swings (53#/35#)

40 Pull-ups

30 Handstand push-ups (sub = 30 inverted plyo box push-ups)

-For time-


Biggest Loser Contestant Goes CrossFit

5 Tips to Dominate the Deadlift

Colorado Pork Green Chili



SWOD: Take 20 minutes to reach a 1RM Strict Press


WOD:

100 Double unders (sub = 200 single unders)

20 Hang snatches (95#/65#)

-2 Rounds for time-

(10 min cap)


Sleep or Die!

Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

 

SWOD: Clean, take 20 minutes to build up to a 1 rep max. Then,

A1) Dumbbell or KB walking lunges, 18 steps x 3 sets

A2) Weighted sit-ups, max reps in 30 seconds x 3 sets

 

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Ted Hoyt | Life is Worth Competing For



Skill Practice: Spend 15 minutes working on your weakest gymnastic based movement such as: pull-ups, push-ups, muscle-ups, bar muscle-ups, dips, handstand walks, HSPU, toes-to-bar, pistols, etc.

For those of you chasing after your first muscle-up don't forget about Coach Ian's Muscle-Up Training Protocol that's posted on the cork board near the water fountain.

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WOD:

AMRAP in 12 min

*10 Single arm KB push-press (53#/35#)

15 KB Swings (53#/35#)

400m run


*10 total reps, NOT 10 on each arm Sealed

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2012 Reebok CrossFit Games to Be Carried on ESPN3

CrossFit Games 2012: Spencer Hendel Interview

Mother of 4 Headed to the 2012 Reebok CrossFit Games


SWOD: Front Squat, 20 minutes to build up to a 1 rep max


WOD:

AMRAP in 8 min

1 Push-up

1 Air Squat

1 Burpee

2 Push-ups

2 Air Squats

2 Burpees

3 Push-ups

3 Air Squats

3 Burpees


Continue adding a rep to each movement as you finish each round. If you have a weighted vest today would be a good day to use it.


Life Stress and CrossFit

I am Relentless


Page 104 of 161

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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- ...

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10/19/2014

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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)...

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10/18/2014

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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...

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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...

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10/16/2014

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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

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10/13/2014

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Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

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10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

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10/11/2014

10/11/2014

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

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10/10/2014

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