A+ R A-

5/17/2011

WOD

OTMEM for 10 Min

3 Deadlifts

2 Hanging Power Cleans

3 Push Jerks

155#/105#

 

Skill WOD

Max Double Unders in 1 Min

4 Rnds

Between each set 10 Toes through Rings

**The clock will be running and you will start your minute on your own count.  Score = total amount of double unders**

 

Turkish Get ups, Trevor is about the get his knee tracking over his foot, while it is planted solid on the ground.  I just the took the picture a little too early.

 

Below is a great inspirational movie, it has been heavily circulated, we may have even posted it previously, but is always a good watch

Dim lights Embed Embed this video on your site

 

Longevity with Crossfit - some insight from Jeff Tincher who has been CrossFitting for six years.

The Purpose of CrossFit Parts 1 & 2



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4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

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4/27/2015

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Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

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04/26/2015

04/26/2015

Open Gym 9am-12pm

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04/25/2015

04/25/2015

Open Gym 8-10am

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% 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...

ian - avatar ian 23 Apr 2015 Hits:61 W.O.D.

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04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

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04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

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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...

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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...

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04/19/2015

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

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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) ...

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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...

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