WARM UP Ladder Drills MOBILITY Foam Roll WOD Team of Two Each Person Completes 10 Rounds Partners Alternate Work/Rest: 3 Power Cleans (185/135) 6 Burpees Curb to Curb Run
Thanks to everyone who participated in the Dessert Challenge of our Spring Break Paleo Survival Challenge. The coaching staff was honestly overwhelmed by the number of desserts that were entered into the contest. We were snacking on the entries for about 5 days straight, so a HUGE thank you to everyone who took the time
Those of you who are considering participating in the CrossFit Open or competing for the first time, check out this VIDEO that was recently posted on the CrossFit Games site. WARM UP 2 rounds: 250m Row 10 Inch Worms 10 Straight Legged Sit-ups 10 Push-ups *Then 3:00 Jump Rope ENDURANCE WOD “Annie” (10min Cutoff) 50
WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Pushups Good Mornings 1:00 Stretch SKILL KB Snatch WOD 4 Rounds: 10 KB Snatch Each Arm (24/16) 20 LHPU 30 WBS
WARM UP 400m Run PVC Warmup Bar Warmup STRENGTH 12 Min to Find Max: 2 Power Cleans + 2 Front Squats + 1 Jerk *Minimum of 5 Attempts WOD 15 Min AMRAP 200m Run 10 Thrusters (115/75) 20 T2B
WARMUP Ladder Drills PVC Warmup WOD 3:00 ME Burpees (2:00 Rest) 3:00 ME Snatches (95/65) (2:00 Rest) 3:00 AMRAP 5 Box Jumps 5 Push Press 5 Toes To Bar (2:00 Rest) 3:00 AMRAP 30 Box Jumps 20 DU 10 Ring Dips (2:00 Rest) 3:00 Ladder 2 Thrusters 2 Pull-Ups 4 Thrusters 4 Pull-Ups …
WARM UP 2x: 200m Row 400m Run MOBILITY Lacrosse Ball Work WOD #1 (15 Min Cutoff) 30 KBS (32/24) 30 WBS (20/14) 30 CTB Pullups 1000m Run 20 KBS 20 WBS 20 CTB Pullups — 3 Min Rest — WOD #2 (5 Min Cutoff) 50 KB Shoulder to Overhead (32/24) 50 V-Ups
Team Challenge #1 desserts MUST be in before Saturday at 8:00am. No late entries allowed. They will be placed in the coaches office on a table that is set up in there. Make sure to include the recipe and team name/numbers so we know who to judge! Good luck Paleo Betty Crocker’s!
Even if you have signed up at the gym for one of our two teams, make sure that you register on the Reebok CrossFit Games website by clicking here! You will then make your profile (if you registered and competed last year, your login information will be the same). Once registered, select “Mission CrossFit SA” as
WARM UP 800m Run 1 Set of Fence Drills 3x: 10 KB Swings 10 Air Squats 10 Pushups SKILL Every Minute on the Minute for 16 Min: Odd Minutes Perform: 5 Thrusters @ 50% of 1RM or (135/95) Even Minutes Perform: 40 DU WOD 10 Min to Complete: Curb to Curb Run 5 Power Cleans
8842 Broadway St.
San Antonio, Texas 78217
