A+ R A-

W.O.D.

 

 

WOD:

“Tabata Time”

Station 1) Air squats

Rest 1 min

Station 2) Shuttle run (10m track)

Rest 1 min

Station 3) KB Swings (70#/53#)

Rest 1 min

Station 4) Wall ball shots (20#/14#)

Rest 1 min

Station 5) Row (for cals)

Rest 1 min

Station 6) Burpees

DONE!


Tabata Training

Zucchini Pesto Roll Ups


Pre WOD practice: Concept 2 rowing instruction and practice. You will see more rowing on Thursday and Friday.


500m row

-For time-


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AM vs PM Challenge WOD:

6 Strict pull-ups

8 HR push-ups

10 Jumping lunges

-AMRAP in 10 min-

Please post your score in reps completed. 1 round = 24 reps


Pull-up Mechanics

Roasted Portobello Mushrooms



The AM vs. PM Challenge WOD happens tomorrow!

 

Future Left Coast Invitational and CrossFit Games Champions!


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WOD:

“The McHugh Complex”

5 Deadlifts

4 Front Squats

3 Shoulder to overhead

Rest

6 Rounds

Guidelines for “The McHugh Complex”

Try to keep your rest periods to no more than two minutes. You pick the weight, and you can increase the weight you’re using after each round. Once you pick a weight though you can’t go lighter. :) Each round should be completed unbroken. You should use a squat or power clean to transition into front squats, and you may thruster your first shoulder to overhead. Your score will be the heaviest weight you used for any set.


Adaptive Assets

An Interview w/ Greg Glassman

 


 



MWOD:

A1) Paleo Chair, accumulate 60 seconds X 2 sets

A2) Reverse (chin-up) grip dead hang from pull-up, Accumulate 30 seconds x 2 sets

*WOD:

600m run

Rest 2 min

400m run

Rest 2 min

200m run

Rest 2 min

400m run

Rest 2 min

600m run

DONE!

-For time including rest periods-

*Weighted vest optional


CFE POSE Running, The Fall

Running the Wheel Analogy


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.

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This is a shot from our very first LCI in 2010

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!



WOD:

Buy in: 400m run

20 Pull-ups

15 Front Squats (185#/125#)

15 Pull-ups

10 Front squats

10 Pull-ups

5 Front squats

5 pull-ups

Cash out: 400m run

-For time-


Sausage & Seafood Chowder

Running Technique

Front Squats

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!


CrossFit Mission Gorge's Whole 30 Challenge starts soon! If you're on Facebook be sure to "like" our CFMG Whole 30 Challenge page.



SWOD: Bench press 8/6/6/4/4

WOD:

AMRAP in 10 min

10 KB Swings (53#/35#)

200m run

10 Toes-to-bar



CFMG Etiquette Reminders

Whole30 Program

Setting the shoulder for the bench


Page 124 of 186

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