Coach Marco Really Loves Running
Happy birthday to coach Sara!!
BUY-IN:
2 Times Through:
10 SS
10 Squats
10 Pull-Ups
Fence Drills
Strength WOD:
5-5-3-3-1-1-1-1 Reps of:
OHS to Max
WOD:
4 RFT:
400m Run
20 Box Jumps (30/24)
20 KBS (24/20)
Push Press For Breakfast, Lunch and Dinner!
Anyone watch Drew destroy the push-presses at Regionals and wonder how in the heck he could crush them so hard? Well, it takes practice, and more practice. So here, have some practice!
BUY-IN:
400m Run
Plyos
Mobility WOD:
Roll/Ball
WOD:
Run 1600m
50 Push-press (75/55)
Run 800m
40 Push-Press (75/55)
Run 400m
30 Push-Press (75/55)
“The Noll”
Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD- one of those WODs that they like to perform at home. Enjoy!
BUY-IN:
Jump Rope
Endurance WOD:
2k Row Time Trial
or
1 Mile Run
WOD:
“The Noll”
100 Double Unders
100 Push-Ups
100 Double Unders
100 Sit-Ups
100 Double Unders
100 Squats
100 Double Unders
Progenex Now Available At The Gym!
Mission CrossFit SA is now an Official Progenex CrossFit Facility! You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym and pick a bag or single serving size for yourself! Many of our coaches swear by and use it on a daily basis. Ask them about it come get some information regarding it.
Thrust Yourself To The Bar
BUY-IN:
2x Through:
20 PVC Pass Throughs
20 LHPU
Fence Drills
300m Row
Skill/Strength:
KB OHS (16/24)
3×5 each arm
Rope Climbs
WOD:
15 Minute AMRAP:
9 Thrusters (115/75)
12 Chest-To-Bar Pull-Ups
You Can Thank Coach Marco
Beat Mode Paleo Challenge Results are in! Congrats to all the winners, and make sure to come pick up your prizes!
Women:
Velvet Minnick – Tied for 1st Place
Collane Bramblett-West – Tied for 1st Place
Ashley Zachry – 3rd Place
Men:
Juan Garcia – 1st Place
Bryan Catalani – 2nd Place
Peter Harenda – 3rd Place
BUY-IN:
400m Run
Ladders
Strength WOD:
3 Sets (2:00)
Max Reps – Back Squat (135/95)
WOD: 5 RFT (20min Cutoff)
400m Run
21 Burpees
21 V-ups
Thank you to everyone who came to our 2 Year Anniversary Party! We had a great time and a lot of you got to meet people outside of your regular class times, which is always great. The past two years have been quite a journey and I know there will be plenty more to come. Thank you again, we couldn’t have done it without all of you! And for those of you that missed our party, you missed this as well…
CHIPPER!!!
2 Year Anniversary Party Tomorrow 11:00am – 3:00pm!
WARM-UP:
400m Run
Ladders
STRENGTH:
3 x 8 Deficit Deadlifts (75% of DL)
WOD:
200m Run
50 Box Jumps (24/20)
200m Run
40 T2B
200m Run
30 KBS (32/24)
200m Run
20 Burpees
200m Run
10 Clusters (135/95)
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CrossFit Main Site
- Sunday 120527 May 27, 2012Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Compare to 110706. Enlarge image Coach G […]
