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W.O.D.

Open Gym

9am-12pm

Hatch Squat Program: Week 12, Day #2

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

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

 

WOD:

For Time:

6-5-4-3-2-1

Push Jerk (185#/125#)

Front Squat (185#/125#)

*3 burpee penalty every time the bar is dropped

 

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An Orangutan Learns To Fish

Injury And Opportunity

Partner WOD:

7 Rounds for Time:

14 Handstand Push-Ups

14 Thrusters (135#)

14 Knees-to-Elbows

14 Deadlifts (245#)

14 Burpees

14 KB Swings (70#)

14 Pull-Ups

Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.

 

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Vietnamese Inspired Chicken And Cabbage Salad

12 Facts About Microwaves That Should Forever Terminate Their Use

Why We Are Unhappy And What We Can Do About It

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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!


WOD:

Buy in: 800m Run

21 Double Unders

7 Hang Power Snatches (95#/65#)

-7 Rounds for Time-

Cash Out: 800m Run


How Everything We Tell Ourselves About How Busy We Are Is A Lie

A History Of The Primal Movement

Movement As Animation: Teaching CrossFit "By The Numbers"


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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Mobility:

A1) Hip Capsule, external rotation, 1 min each side x 2 sets

A2) Super Front Rack Stretch, 1 min each side x 2 sets

WOD:

AMRAP in 7 minutes:

8 Front Rack Static Lunges (135#/95#)

12 Sit-Ups

16 Double Unders

Rest 2 Minutes

AMRAP in 7 minutes:

200m Run

10 KB Ground to Overhead (53#/35#)


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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Why The US Chills Its Eggs And Most Of The World Doesn't

25 Awesome And Clever Uses For Duct Tape

America's Biggest Problem

WOD:

Hatch Squat Program: Week 12, Day #1

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 65%x5, 70%x5, 75%x5

A1) Seated Box Jumps 5/5/5/5

A2) Parallette L-Sits x 4 sets


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Make Your Own Luck

 

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 on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up, coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.

 

WOD:

Buy In: 2k Row

9 Toes-to-Bar

6 Power Cleans (135#/95#)

3 Wall Climbs

-6 Rounds for Time-


Run A Mile Race Instead Of A Marathon

How Culture Shapes Our Senses

Muscle Up Tutorial

Open Gym

9am-12pm

 

Page 9 of 165

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