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Valentine’s Day Partner WOD—Bring a friend for free!


EMOM, BOTH partners simultaneously complete:

1st Minute: 1 Muscle Up or 1 Chest to Bar Pullup / 1 Box Jump (24"/20")

2nd Minute: 2 Muscle Ups or 2 Chest to Bar Pullups / 2 Box Jumps

3rd Minute: 3 Muscle Ups or 3 Chest to Bar Pullups / 3 Box Jumps

(Add 1 Muscle Up or Chest to Bar Pullup/ 1 Box Jump per minute until the FIRST PERSON fails.)

Score = Total Reps

-3 Minute Rest -


4 Rounds for Time:

1 partner working while other partner is completing max L-sit hold/resting* (see below)

Partners will alternate rounds

15 Power Cleans (135#/95#)

25 Burpees

40 Double Unders (80 Singles)


*Resting partner will have ONE attempt to max L-Sit (for time) during each rest period.  Total (of all 4 rounds) L-Sit time for both partners will be deducted from the overall time of the WOD.


San Diego's 20 Most Romantic Places

Food Love For Valentine's Day


SWOD: Snatch 3/3/3/2/2/2


“7 Minute Abs, 2.0”

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Toes to Bar

5th Minute: Ab Mat Sit-Ups

6th Minute: Med Ball Twists

7th Minute: Flutter Kicks

-For Reps-

We Are Just Not Here Anymore

5 Basic Rules Of Weightlifting Gym Etiquette

You Just Had A Crap Training Session: Now What?


"The Other Chief"

Max Rounds in 3:00 of:

3 Power Snatches (135#/95#)

6 Push-Ups

9 Air Squats

-Rest 1 Minute, Repeat for a Total of 5 Rounds-

Score = Total Reps

30 Nights Of Paleo Crock Pot Meals

Under Cover: CrossFit's First All Women Level 1 Seminar


Welcome home Coach Jake! We have missed you!

SWOD: Back Squats 20/5/15/4/10/3


1000m Row

800m Run

-For Time-


Chefs Reveal The Most Over/Underrated Vegetables

Vietnamese Inspired Chicken And Cabbage Salad


10 Burpee Box Jumps (24"/20")

5 Clean and Jerks (185#/125#)

*Burpee over barbell between each C&J repetition

10 Burpee Pull-Ups

5 Deadlifts (185#/125#)

*Burpee over barbell between each deadlift repetition

-3 Rounds for Time-

15 min cap

3 Reasons Your Kids Should Try CrossFit

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Open Gym



3 Minutes of Hang Cleans (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Hang Cleans)

Rest 1 Minute

2 Minutes of Push-Presses (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Push-Presses)

Rest 1 Minute

2 Minutes of Push-Ups

5 Front Squats (95#/65#) Every Time the Athlete Rests at the Bottom, Breaks Form, Rests on Knees, or Is Not in a Push-Up Plank Position.

(Score is Total Reps of Push-Ups)

Rest 1 Minute

3 Minutes of Double Unders or Single Rope Skips

6 Front Rack Lunges Every Time Athlete Trips Up/Stops Jumping Rope

(Score is Total Reps of Double Unders)

-Post Total Reps-

Free Beginner WOD at 10 am

Skill: Learn the Push-Press


5 Push-Presses

10 Static Lunges

15 Sit-Ups

200m Run

-AMRAP in 12 Minutes-

Perfect Soft Boiled Egg Recipe

Conditioning Circuit Design

CVS To Stop Selling Tobacco Products

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.


SWOD: Deadlift 10/10/10

(65% or more of your 1RM)


1st Minute: Row 15 Calories

2nd Minute: 12 Alternating Leg Pistols Squats

3rd Minute: 4 Rope Climbs

4th Minute: 15 Med Ball Cleans (20#)

5th Minute: 5 Wall Climbs

-3 Rounds-

(Post Number of Successful Rounds)

Not About Me Anymore

Your IT Band Is NOT The Enemy

Page 9 of 138

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