A+ R A-

6/29/2013


On July 6 CrossFit RSD will be hosting a team and individual competition in order to raise money for Officer James "Chappie" Hunter. Registration Deadline is July 5th. Please show your support.

"Sex-crimes Detective James "Chappie" Hunter was riding to the east on Alpine Boulevard when a teenage student driver made a left turn directly in front of him near East Victoria Drive shortly after 7 p.m. Sunday, the California Highway Patrol reported.

The impact threw Hunter, 41, into the windshield of the girl's car, breaking his left arm, severing his left leg below the knee and leaving him with internal injuries. Medics airlifted him to Sharp Memorial Hospital.

Hunter has been with the San Diego Police Department for 19 years, according to SDPD public affairs.


WOD:

In teams of 2:

100 Pull-ups

100 Sit-ups

100 Burpees

100 Push-ups

100 Air Squats

1 Mile run (Done together)

-For time-

1 Partner works while the other holds a plank. No reps count unless one partner is in a plank. Partners share the reps.


Here's the Craziest Video You'll Watch All Day


Latest W.O.D.

Prev Next

1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
(53#/35#) 20 Push-Ups 40 Double Unders   {youtube}43zeuds5IXE{/youtube}   WODS to Go Get It...

ian - avatar ian 28 Jan 2015 Hits:39 W.O.D.

Read more

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:109 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:128 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:152 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:61 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:88 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:184 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:193 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:172 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:218 W.O.D.

Read more

1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:219 W.O.D.

Read more

1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:148 W.O.D.

Read more