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7/14/2014

SWOD:

Hatch Squat Program

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

WOD:

100 Burpees

50 Toes-to-Bar

-For Time-

(12 min cap)

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Latest W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

ian - avatar ian 26 Jul 2015 Hits:65 W.O.D.

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:34 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:43 W.O.D.

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:56 W.O.D.

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:72 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:89 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:105 W.O.D.

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:73 W.O.D.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:56 W.O.D.

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

ian - avatar ian 16 Jul 2015 Hits:77 W.O.D.

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07/17/2015

07/17/2015

We are sad to announce that Coach Dan will be leaving CFMG to pursue other endeavors.  Today will be his last day coaching classes.  We wish him nothing but the best, and look forward to seeing him out and about doing great things in the SoCal CrossFit community! SWOD: Overhead Squat 5/5/5/5/5   WOD: 10...

ian - avatar ian 16 Jul 2015 Hits:147 W.O.D.

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07/16/2015

07/16/2015

  Pre-WOD Mobility: A1) Banded Shoulder Posterior Capsule Mobilization w/ KB: 1 Minute/Arm x 2 Sets {youtube}KquC1yhrPwg{/youtube} A2) Goblet Squat Hold w/ KB: 1 Minute x 2 Sets   WOD: Partner Workout: 70 KB Swings (70#/53#) (One Person Working at a time) Partner 400 meter Run 60 Box Jump Overs (24"/20") (One Person Working at a time) Partner 400 meter Run 50 Toes...

ian - avatar ian 15 Jul 2015 Hits:134 W.O.D.

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