A+ R A-

W.O.D.

Skill: Muscle-Ups: Practice progression or work on strict muscle-ups

WOD:

21-15-9

Shoulder to Overhead (155#/105#)

Pull-Ups

-For Time-

*200m run every time you drop the bar or come off of the pull-up bar


Peering Through The Academic Blinds

Are You Testing Strength Or Building It?

Weightlifting Competition Warm-Ups The Importance Of Flexibility


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

SWOD:

Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) GHD Sit-Ups 15/15/15/15


Dim lights Embed Embed this video on your site

Why French Kids Don't Have ADHD

How Do You Get Under The Bar Faster While Snatching

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Mobility:

Banded Shoulder Capsule Mobilization: 1 Minute Each Arm x 2 Sets

Keg Drill: Accumulate 2 Minutes x 2 Sets

WOD:

Buy In: 500m Row

14 KB Swings (53#/35#)

12 Toes-to-Bar

10 Box Jump Overs (30”/24”)

400m Run

-4 Rounds for Time-


Joint Pain, From The Gut

The Best Research On Body Fat, Losing Fat, and Eating Fat

Get It Behind Your Neck


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

 

SWOD: Back Squat 6/6/6/6/6
WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat (135#/95#)
10 Sit-Ups
30 Double-Unders (Sub = 90 Single Unders)
Dim lights Embed Embed this video on your site

Winter Salad

Bite Back At Cholesterol: Eat An Avocado A Day

Take Back The Fun! What Really Makes You Happy?

 

Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better.New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Yoga @ 8am

Open Gym

9am-Noon

WOD:

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

Compare to 8/15/13


Free Intro Workout at 10am

Skill: Front Squat

WOD:

10 Front Squats (45#)

10 Push-Ups

10 Sit-Ups

200m Run

-AMRAP in 12 Minutes-

Protein Packed Power Bars

How Olympians Stay Motivated

CrossFit Skills Don't Just Happen: Make A Plan

Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better.New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

SWOD:

A1) Front Squat: 8 sets x 2 Reps (Pause for 3 Seconds at Bottom, 60 Seconds of Rest Between Sets)

A2) Back Squat: 2/2/2/2 (Pause for 3 Seconds at Bottom)

WOD:

-5 Rounds for Time-

5 Power Snatches (135#/95#)

50 Double Unders (Sub = 100 Singles)

200m Run

10 Toes-to-Bar


Dim lights Embed Embed this video on your site

A No Bullsh*t Guide To Warming Up

Detox 101: How To Do It Right

Can We Use Genetics To Determine Which Sports Are Best For Our Kids?


Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better.New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

SWOD: Build up to a 1RM Split Jerk

WOD:

EMOM for 12 Minutes

Min 1: 3 Rope Climbs

Min 2: Handstand Walk (Sub = 30 Sec Handstand Hold)

Min 3: 8 Ring Dips w/ 2 Second Pause at Full Extension

Min 4: Hollow Rock for 45 Seconds (Sub = Hollow Rock Hold)


Dim lights Embed Embed this video on your site

7 Common Calorie Myths We Should All Stop Believing

Stretching Your Hamstrings Isn't Always Best

Healthy Body, Unhealthy Mind

Long May You Run…And Lift

The Split Jerk: From Start To Finish


Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better. New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Page 13 of 184

Latest W.O.D.

Prev Next

04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:64 W.O.D.

Read more

04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

ian - avatar ian 19 Apr 2015 Hits:83 W.O.D.

Read more

04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:11 W.O.D.

Read more

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:58 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:76 W.O.D.

Read more

4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:64 W.O.D.

Read more

04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:69 W.O.D.

Read more

04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:76 W.O.D.

Read more

04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

ian - avatar ian 12 Apr 2015 Hits:95 W.O.D.

Read more

04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:44 W.O.D.

Read more

04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

ian - avatar ian 09 Apr 2015 Hits:61 W.O.D.

Read more

04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

ian - avatar ian 09 Apr 2015 Hits:110 W.O.D.

Read more