A+ R A-

W.O.D.

Open Gym 9am-Noon

One of our CFMG Alumni, Cameron, Taking on WOD #2 at the 2012 LCI


Mobility: Accumulate 3 minutes in the paleo chair position

SWOD: Back Squat 4/4/3/3/3

WOD:

“Death by Pull-ups & Air squats”

1 pull-up/1 air squat the first minute

2 pull-ups/2 air squats the second minute

3 pull-ups/3 air squats the third minute.........

Continue this pattern until you fail to complete a round. Record your last successful round.

Free Beginner class at 10am

AMRAP in 12 min

5 Buprees

10 Jump rope skips (20 Double unders)

16 Static Lunges

200m run

The Olympic weightlifting club meets today 1pm-3pm


Keep Calm and Whole30 on

Make the Healthiest Choices Across the Spectrum

“Diane”

21/15/9

Deadlift (225#/135#)

HSPU (*sub = hand release push-ups 30/20/10)

-For time-

(10 min cap)

Rest 3 min

800m run

-For time-


*If you are unable to complete HSPU please do the hand release push-ups.


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


5 Mistakes that Killed My Progress

CrossFit Kids vs "Diane"

The CFMG Olympic Weightlifting Club meets this Saturday, 1pm-3pm

Don't forget about our 3 Year Anniversary Party!


Kristen Going HAM at the 2012 LCI


SWOD: Split Jerks 3/3/2/2/2

WOD:

1 min KB Swings (70#/53#)

1 min Box jumps (24”/20”)

1 min Bupees

1 min Rest

-4 rounds for total reps-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Interested in competing? This might be good for first timers.

Coach Ian during the 2012 Southwest Regional WOD #2


WOD:

2010 Southwest Regional WOD #2

5 Muscle-ups (males)/2 Muscle-ups (females) (sub = 10 kipping pull-ups)

10 Power cleans (135/85)

200m run

-5 rounds for time-


Runners Shoulders

The Muscle Up with Jason Khalipa


 

 

Mobility:

A1) Shoulder distraction drill, 1 min each arm x 2 sets

A2) Foam roll/mobilize t-spine, 2 min x 2 sets


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


SWOD: Bench press, take 20 min to build up to a 1 RM. Here’s a possible rep scheme 3/2/2/1/1.....

Finisher”

A1) Weighted sit-ups 20/20/20/20

A2) Push-ups 25/25/25/25

If classes run long you may end up completing the “finisher” on your own.


History of the Bench Press

The Legume Manifesto

Program Design: Feelings vs Planning

 

 



Partner WOD:

5 Push presses (135#/95#)

5 Back squats (135#/95#)

5 Burpees

200m run (together)

-6 rounds per partner for time-

Partner #1 will do 1 round while partner #2 is in the plank position. Partners will then switch: partner #2 will do 1 round while partner #2 is in the plank position. If the “planker” is not in the plank position the partner working on the round must stop until the “planker” assumes the plank position again. Once both partners have completed a round they will take off for the 200m run together. The WOD is over once both partners have crossed the finish line. Both partners will end up doing six rounds each. If there is a team of three keep the reps the same but two people may work at a time while one person is planking, then you'll switch.


We are 1 week into the Whole 30 Challenge! Keep up the great work!


Open Gym 9am-Noon

Page 122 of 187

Latest W.O.D.

Prev Next

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:20 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:45 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:100 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:79 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:93 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:59 W.O.D.

Read more

05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:54 W.O.D.

Read more

05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:79 W.O.D.

Read more

05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:100 W.O.D.

Read more

05/12/2015

05/12/2015

Fit it Forward, CFMG! In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box. Tuesday, May 12th: Buy someone coffee. Wednesday, May 13th: Teach someone how to do a burpee. Thursday, May...

ian - avatar ian 11 May 2015 Hits:105 W.O.D.

Read more

05/11/2015

05/11/2015

SWOD: Push Press 5/5/4/4/3 WOD: 5 Rounds for Time: 15 KB Swings (70#) 15 Deficit Push-Ups (25# plates) 400m Run The Kettlebell Swing College For The Masses 2 Grain Free Breakfast Crepes Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will...

ian - avatar ian 10 May 2015 Hits:112 W.O.D.

Read more

05/10/2015

Open Gym 9am-12pm

ian - avatar ian 08 May 2015 Hits:55 W.O.D.

Read more