4 Rounds: (2:00 Rest b/w Rounds)
5 Back Squats @ 75%
30 Air Squats
WOD #1: 8 Min Amrap
15 WBS (20/14)
Curb to Curb Sprint
WOD #2: 8 Min Amrap
Pole 2 Pole Broad Jumps (x2)
3 Rounds of Cindy
WOD: 8 Rounds (1:00 Rest)
5 Thrusters (115/75)
Regionals are in San Antonio! Make sure to sign-up for your FREE t-shirt at the front desk. I want to make sure we get enough shirts for everyone who wants one. So, if you have kids/family members who want them please sign-up for them! We will be ordering them soon! I want 200+ people to have them, so start getting them!
Also, to attend the Regional on April 27th-29th at the Freeman Coliseum, you need to purchase a spectator ticket for the weekend. They can be purchased by clicking here. DO NOT WAIT UNTIL THE LAST MINUTE! The tickets may sell out because it is in a closed venue, meaning indoors. So, please get them soon. We want our entire community there supporting our athletes!!!
2 x 200m (1:00 rest)
2 x 400m (2:00 rest)
2 x 200m (1:00 rest)
WOD: 15min AMRAP
5 Power Snatches (135/95)
7 Box Jumps (30″/24″)
A great video from last nights class of Tabata Squat Cleans! I know y’all enjoyed that one.
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHSQ
5min of Personal Attention
Strength WOD: Tabata Squat Cleans (155/105)
2 Squat Cleans per :20 of work
15 Round Cut off
*If you cannot complete 2 Cleans in :20 you are done.
WOD: 4 RFT (20min Cutoff)
15 Push-Presses (95/65)
30 Sit-ups (or 15 GHD Sit-ups)
15 Overhead Squats (95/65) (or SDHP if you cannot perform an OHSQ)
The 2012 Reebok CrossFit Games have come to a close and Mission CrossFit SA did an amazing job! They worked their asses off and made a huge improvement from last year. The team made a huge jump and so did the individuals. Below are the numbers for the team and individuals. Make sure to congratulate all the athletes on the team and individuals for a job well done!
(top 30 – Advance to the Regional Event)
8th Place in the South Central Region out of 148 Teams
(2011 Performance – 23rd Place in the South Central Region out of 47 Teams)
(top 60 – Male/Female in Regional Rankings Advance to the Regional Event)
45th in the Region out of: 972 Women (Completed Open) and 1,100 Women (Registered)
615th in the World out of: 12,965 Women (Completed Open) and 14,400 Women (Registered)
3rd in the Region out of: 1,627 Men (Completed Open) and 1,840 Men (Registered)
118th in the World out of: 22,420 Men (Completed Open) and 25,400 Men (Registered)
***The team will finalize the athletes who will be participating in the Regional soon.
Make sure to put it on your calendar! Regionals are in San Antonio this year!
April 27th – 29th at the Freeman Coliseum in downtown San Antonio! We will also be having shirts made for all our members to come represent our gym and cheer our athletes on. All of you must come out and support us! Ask a coach for more details. There will also be a sign up for shirt sizes.
Beast Mode Paleo Challenge Team WOD:
3min 50yd Shuttle Run (25 yd back and forth)
Tabats Sit-ups (games style)
Tabata Push-Press (45/35)
WOD: 4 RFT (15min Cutoff)
30 Double Unders
15 Lift-Hand Push-ups
PVC Shoulder Warm-up
Endurance WOD: Indian Run (8min)
5 – 7 – 9 – 11 of:
Dead lift (225/155)
Burpee over bar
After each set you must do walking lunges to the first yellow line.
The Beast Mode Paleo Challenge WOD will happen on Monday March 26th, 2012 during regular class time. We will add all team scores together, so if you miss class then it will negatively affect your team’s score. So be there or be square.
400 M Run
12 x 100 m row
Rest :30 seconds after each set
Max reps in 4 minutes of:
3 reps Power cleans @ 50%
Rest 1 minute. Repeat for a total of 3 rounds
WOD: “Helen-ish” (15min Cutoff)
Walking Lunges (Pole-to-Pole x 4)
21 KBS (24/16)
12 Pull ups
3 rounds of (2:00 of rest)
15 KBS (32/84)
50 Double unders
50 Push ups
40 Double unders
40 Push press (95/65)
30 Double unders
30 Air squats
20 Double unders
20 Squat cleans (115/75)
10 Double unders
Here are some pictures over the past few days and the Paleo Challenge Yesterday!
We have 110 people signed up! Love the commitment! Now stick with it for 6 weeks!
Remember, we start Paleo on Sunday! Come to either the 9:00am or 4:00pm class. If you were out of town or have talked to us about getting measurements done, make sure to come early and contact us. We will be starting at 9am and 4pm! Don’t be Late! Come ready to workout after the lecture. We have almost 100 people signed up for the Beast Mode Paleo Challenge this year, so we look forward to seeing all the results!
WOD: 12min AMRAP
150 Wall Ball Shots (20/14)
90 Double Unders