Here is the video that is played during half-time at all San Antonio Spurs Basketball Games!  Awesome!

BUY IN:

2x :30 Drills – Jacks, Seals, Squats, Samson

2x :40 Hold, :20 Rest –  Handstand Hold, Plank, Bar Hang

3 Minute Jump Rope Warmup

Endurance:

Tabata Double Unders

WOD:

“Nancy”

5 RFT: (20min Cutoff)

400m Run

15 OHS (95/65)

BUY-IN:

Everett Warm-up

Mobility WOD:

Band Stretching

WOD: 20min AMRAP

200m Run w/ Plate (25/15)

30 Double Unders (90 Single Unders)

30 Russian Twists (25/15 – 15 per side)

30 Sky Divers

We have two of our own athletes who have accomplished some amazing feats over the past week!  Justin Rodriguez has qualified in the top 10% of all Triathletes in the US for the 2012 USA Triathlon Olympic Distance Championship!  If you don’t know him, definitely say hi and congratulate him!

We also had Coach Ady Clean and Jerking 57kg and Snatching 45kg this past weekend in Dallas.  Remember she only weight 48kg!

Very impressive for her size and these weights qualified her for Nationals! 

BUY-IN:

400m Run

PVC Warmup

Burgener Warm-Up

STRENGTH:

3 x 5 @ 75%

WOD:

“The Chief”

Max Rounds in 3 Min of:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Rest 1:00, Repeat 4 More Times

Here are just a few pictures from this Saturday’s Open WOD 12.1 we held here as well as some pictures from the past few days.

Saturday we will be having 8:00am class!

9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start arriving then. We need as many judges as we can get! If you want to help sign up at the desk and talk to one of the coaches. But you must be comfortable judging and confident is revoking reps from an athlete if they do not perform the proper movement!

The competition has been opened to anyone who wants to come compete! Yes, anyone! But, you must register by 10:45am Saturday morning. Anything later than that will not be accepted.

Come hang out and cheer everyone one!

BUY-IN:

Coaches Choice

Strength WOD:

12 x 2 Front Squats @ 65% (Explosive!)

WOD: 2012 CrossFit Games Open WOD 12.1

7min AMRAP

Burpees to a 6″ Target above your reach

BUY-IN:

Jump Rope (5min)

Mobility WOD:

5pt. – Hip

Stretching

Band Squat Stretch

WOD: 3-, 6-, 9-min AMRAP

3min AMRAP

5 LHPU

10 Sit-ups

15 Squats

*1min REST

6min AMRAP

10 LHPU

15 Sit-ups

20 Air Squats

1min REST

9min AMRAP

15 LHPU

20 Sit-ups

25 Air Squats

7min AMRAP of BURPEES!

Jump and touch an object 6″ above your max reach.

This Saturday we will be hosting the first WOD of the 2012 Reebok CrossFit Games Open for the San Antonio CrossFit Affiliates!

We will be starting at 11:00am. I’m assuming athletes will begin arriving at 10:00am. Please come out and support them and us! Zedricks’ will be there selling food and drinks will be provided and wear your MCFSA shirt proudly!

WE WILL BE HAVING SATURDAY MORNING CLASS AT 8:00am ONLY!

BUY-IN:

Plyos

NO ENDURANCE WOD

WOD:

3 Mile Run (1 Mile if you are competing this weekend)

*1min Rest

Tabata Clean & Jerk Ladder

:20 on/:10 off

Men: 115-135-155-185-205-225-245-265-285-305

Women: 65-75-85-95-105-115-125-135-145-155

BUY-IN:

Plyos

Mobility WOD:

Foam Roller

WOD #1: (10min Cutoff)

21 – 15 – 9

Hang Power Clean (165/115)

HSPU

*REST

WOD #2: 8min AMRAP

10 Clapping Push-ups

10 Box Jumps (24″/20″)

The 2012 Reebok CrossFit Open begins this week!  Many of us have been waiting all year for this time.  If you’re going to join us on the team, make sure to get registered by Wednesday!  I know a lot of you who signed up at the gym still have not registered.  Don’t wait!

The 2012 Reebok CrossFit Games Open

BUY-IN:

Burgener Warm-up

Strength WOD:

5 – 3 – 1 for a Max Weight (10min)

5 Push-Jerks

3 Push-Presses

1 Shoulder Press

*Cannot Drop the bar during a set

WOD: “The Bear”

7 Cycles of the following: (perform 5 rounds for time and weight)

Power Clean

Front Squat

Push-Press

Back Squats

Back Press

*The bar cannot be dropped or rest on the ground during any particular round.