January 2013

January 2013

Mobility and 2 Min AMRAPS

WARM UP Fence Drills 400m Run 5 Min Stretch MOBILITY 5 Min Stretch/Mobility/Lacrosse Ball WOD For Max Reps: 2 Min Row for Calories 2 Min HSPU 2 Min WBS (20/14) **4 Min Rest** 2 Min of 20 yd Shuttle Runs 2 Min DU 2 Min Ring Dips

Read More

Burpees and Back Squats

WARM UP 3x: (:30 Drills) Jacks Seal Jumps Air Squats Push Ups ENDURANCE 2x400m Run, :60 Rest WOD: 20 Rep Back Squat @ 50% of 1RM – 1 Rep Every :09 for 3:00 * Then Immediately Perform 50 Burpees Onto a Plate (5:00 Cutoff)  

Read More

Techno Tuesday!

If you’re coming to class today, there will more than likely be techno playing…  Just that kinda day. WARM UP 3 Min Jump Rope 2x: 20 Air Squats/10 Inch Worms + Pushup SKILL 3×30 Banded Good Mornings 5×6 Russian Ham Curls WOD 4 Rounds: 12 Clean and Jerks (115/75) 200m Run 15 Slam Ball Thruster

Read More

2013 Spring Break Survival Challenge

Welcome to Mission CrossFit San Antonio’s 2013 Spring Break Survival Challenge! Check out all the guidelines by clicking here. Sign-up via our online scheduler by clicking here. ***If you register online, you still need to sign-up at the gym.  There is more information that we need from you! Saturday February 9, 2013  –  Saturday April

Read More

Great Start to Your Week!

We announced last week that we will be having a Paleo Challenge soon, and it has finally arrived!  We know there is not a ton of time to register as of today, but we wanted to make sure to get this together and ready for all of you to benefit from it prior to Spring

Read More

Strength and Skill Friday!

WARM UP :30 Drills Jumping Jacks Seal Jumps Arm Circles Sampson Stretch 3 Rounds 200m Run 5 Pullups 10 Pushups 15 Air Squats STRENGTH 3×5 Pause Back Squats *Hold bottom position for :03 each rep WOD 12 Min AMRAP 8 Hip Power Snatch (115/75) 10 CTB Pullups 12 Alternating Pistols or FSQ

Read More

Jump Around

WARM UP 400m Run Plyos MOBILITY Foam Rolling WOD 50 Box Jumps (24/20) …then… 4 Rounds 15 Push Press (95/65) 15 Sumo Deadlift High Pulls …then… 50 Box Jumps

Read More

Let’s Get Outside!

BUY-IN: 400m Run PVC Warm-up Endurance WOD: *Alternate with partner (rest while your partner runs) 200-400-800-400-200m runs WOD:  21 – 15 – 9  HSPU Front Squats (135/95) *75 Double Unders to end each round

Read More

Kettlebell Skill Day

WARM UP C2C Run 25 KBS C2C Run 20 KB DL C2C Run 15 Pushups C2C Run 10 Burpees C2C Run SKILL KB Skills WOD 50 Single Arm KB Swing (24/16) 200m Run 40 Single Arm KB SDHP (20 each) 200m Run 30 KB Cleans (15 each) 200m Run 20 KB Snatch (10 each) 200m

Read More

MLK Day

We are running a full schedule today! Come in to any of our regularly scheduled classes and get your work in. WARM UP 400m Run Everett Warm Up STRENGTH Find 1 Rep Max Bear Complex WOD 5 Rounds for Time: 5 Power Cleans (185/115) 10 LHPU 15 Pullups

Read More
Scroll to Top
Scroll to Top