A+ R A-

W.O.D.

Open Gym 9am-Noon

Oly. Club Noon-3pm


WOD:

3 clean and jerks (155#/115#)

9 burpees

6 clean and jerks

6 burpees

9 clean and jerks

3 burpees

-2 rounds for time-


Rest 3 min


2 mile run

-for time-


FREE Beginner WOD at 10am

10 PVC -or- Barbell Thrusters

5 Burpees

200m run

-AMRAP in 12 min-


Infant Swimming Resource: Mom Approved

Attack Your Weakness

Starting this coming Monday (6/18) we will begin holding another 5:30am CrossFit Class taught by Coach Hugs!

 

Benchmark Friday!

"Jason"

Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.


100 Air squats

5 Muscle-ups (20  pull-ups)

75 Air squats

10 Muscle-ups (25 pull-ups)

50 Air squats

15 Muscle ups (30 pull-ups)

25 Air squats

20 Muscle-ups (35 pull-ups)

-for time-

 

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Mobility:

Bully stretch 1 min each arm x 3 sets

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See the Bully Stretch right around 2:50 in the video


Skill practice:

15 minutes of Pistol, double under, and/or toes to bar practice.

If you can do all of these, alternate through each movement doing a 10-15 reps of each for 4-5 sets with minimal rest. Coaches will be floating around during this time helping those of you who are still working on any of these three movements.


WOD:

400m run

25 sit ups

-3 rounds for time-


When to Punch Your Missed Lift in it's Stupid Little Mouth

How Often Should I CrossFit?

Grilled Pineapple Burgers w/ Spicy Avocado Cream


The CFMG Olympic Weightlifting Club meets every Sunday, Noon-3pm


Mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Accumulate 1 min in a Paleo chair x 3 sets


SWOD:

Cleans 6/6/5/5/4 (your first set should be at about 60% or more of your 1RM) then,

Strict press 6/4/4/3/3 (your first set should be at about 55% or more of your 1RM)


Perfect Form and Intensity

30 Seconds to Leanness

Shower room is open again!!!!

 

CrossFit Mission Gorge Endurance meets tonight 6pm-7pm. Come get your run on!


SWOD:

A1) DB/KB alternating snatches 10/10/10/10

A2) *HSPU 8/8/8/8 -or- Inverted plyo box push-ups 8/8/8/8

*If you can not execute the HSPU unbroken please do the inverted push-ups. Watch the viedo below to see how you can stack Abmats to help you work partial ROM. Please use spotters! If you normally "slam" into the wall while getting into your HSPU please go outside and use the cinder-block wall that makes up our building. Putting holes in our walls = not cool :)

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WOD:

AMRAP in 6 min

7 Power snatches (95#/65#)

21 Double Unders (Sub = 51 single unders)


Grilled Eggs w/ Mexican Chorizo

The Paleo Diet and CrossFit: A Match Made in Heaven?

WORLD RECORD Highest Standing Jump



Jeremy and Amanda knocking out sandbag thrusters during our beach WOD!


*SWOD:

A1) Front Squats 8/6/6/5/5 (start at about 60% of your 1RM)

A2) Strict Push-ups 15/15/15/15

(*You'll have about 25 min. for the SWOD. Try to sit down when you are resting to keep your legs as fresh as possible)


WOD:

45 seconds: Air squats

15 seconds: REST

45 seconds: Sit-ups

15 seconds: REST

45 seconds: KB Swings (53#/35#)

15 seconds: REST

-2 Rounds for total reps-


Checkout the Media page on the LCI website. BTW, we need judges!

How to Stay on a Roll

How I Really Train

 

OPEN GYM: 9am-Noon

Olympic Weightlifting Club: Noon-3pm

Page 115 of 168

Latest W.O.D.

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:103 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
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ian - avatar ian 14 Dec 2014 Hits:144 W.O.D.

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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:138 W.O.D.

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:73 W.O.D.

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:156 W.O.D.

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12/10/2014

12/10/2014

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...

ian - avatar ian 07 Dec 2014 Hits:173 W.O.D.

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

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