A+ R A-

W.O.D.

Jess Working Hard During the 2011 Left Coast Invitational!


SWOD:

A1) Weighted sit-ups, max. reps in 30 seconds x 4 sets (Post total reps and load)

A2) Heavy kettlbell swings, max reps in 45 seconds x 4 sets Pick a weight you would consider heavy, remember to fight for proper form. (Post total reps and load)

A3) Couch stretch, 1 minute each leg x 2 sets


WOD:

5 Burpee pull-ups

200m run

10 Burpee pull-ups

200m run

15 Burpee pull-ups

200m run.......

-AMRAP in 15 min-

You will continue to add 5 burpee pull-ups after each 200m run. Your score will be the total number of burpee pull-ups you complete.


No More Geek Back Training

The Whole 9 Seasonal Produce Guide

What is Inflammation?

Expansion Coming Soon!


Mobility:

A1) Racked Position Mobility Drill 1 min each arm x 2 sets

A2) "Paleo Chair" (squat hold below parallel) 1 min-1.5 min x 2 sets


SWOD:

A1) Cleans: 3/3/3/3/3

A2) Plank hold: 45-60 sec. x 4 sets


B1) KB/DB bent-over rows: 12/12/12/12/12

B2) Ring Push-ups: Max reps in 30 seconds x 5 sets


The One Arm Push-up

How to be the best at everything you do

Fruit Basket Upset

Yeah, we like to have fun!


WOD:

Buy in: 800m run

10 Thrusters (95#/65#)

10 Sit-ups

10 Jumping Lunges

-4 Rounds-

Cash out: 800m run


"Competitor Finisher"

Start this about 10-15 minutes after the WOD

200m run

10 Ring push-ups

-5 rounds-

*Use the weighted vest, if available.


How diet soda causes weight gain

Are we being misled and misfed?

In 2012, Financial Resolutions May Beat Out Health and Fitness

Coming soon!


SWOD: Push-press 4/4/4/4/4 (@ approx. 80% or more of 1 RM)


WOD:

7 Hang Cleans (135#/85#)

10 Hand-Lift Push-ps

13 Toes-to-bar

-3 Rounds for time-


Be sure to reserve your spot in CFMG's Nutrition and Lifestyle Course taught by Coach Dawn. Space is limited. More info coming soon.

Training with Champions


 

WOD

"Welcome to 2012"

In Teams of Two

20 Burpees

12 Kettlbell Swings (53#/35#)

20 Pull-ups

12 Air Squats

-AMRAP in 20 minutes-

*One partner works at a time, partners may split the reps up however they'd like.


Raw Oysters

Bacon and Avocado Egg Salad

Gym is Closed today

We would like to Wish everyone a safe and happy new year!

See you Monday for your first WOD of 2012.  How exciting! Be sure to let your

coaches know about your goals for the new year.  We are here to help you reach them!

Remember no Noon Class today!


Partner WOD

200 M Run

Max KB Swings (53#/35#)

6 Rounds

Each partner Must Run 200m 3 Times

(one person is running the other person is Swinging then switch.  Score = total time and total KB Swings)


Rest 5 min


100 KB Lunges (53#/35#)

100 Hand Lift Push Ups

100 Sit ups

1 Person working at a time divide reps anyway you want


Free Beginner WOD at 10am

1 min Burpees

1 min Sit-ups

1 min Kettlebell deadlifts

1 min Double unders -or- single unders

1 min Rest

-3 rounds for reps-


Troubleshooting the Front Squat

SLEEP!

WOD

-15 Min to Find your 1 Rep Max Snatch

-12 Min to Find your 5 Rep Max Hang Power Clean

-9 Min to find your best Max set of Unbroken Double Unders

-6 Min to find your Best Max Set of HandStand Push ups


*No CrossFit Kids class today. We'll be back on the regular schedule Monday.


Don't forget to sign up for Coach Jesse Malcomb's 2 Day Olympic Weightlifting Clinic!

Page 125 of 158

Latest W.O.D.

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10/01/2014

10/01/2014

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9/30/2014

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SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/25/2014

9/25/2014

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

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9/23/2014

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Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/21/2014

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