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.

BUY-IN:

Plyos

:30 Bar Hang

15 Squats

5 Burpees

Strength WOD:

5min AMRAP of Pull-ups

*1min REST

3min AMRAP of Squat Cleans @ 75% of 1RM

WOD: 3RFT (20min Cutoff)

*250m Row

15 Thrusters (95/65)

12 Wall Ball Shots (20/14)

9 Burpees

50 Double Unders (150 Single Unders)

*The 3 x 250m Row can be performed at any point during the workout.

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the last minute to do it, because thousands of other athletes will do the same thing and the system will more than likely fail like it did last year.  Also, if you have yet to vote for affiliate team captains please do so!  You have until tomorrow to vote.  These two athletes (male and female) are going to represent the team/gym and provide you with all the information you need.  Set up workouts, correspond information and so on.  They should be someone you would want to replace you on a team.

Reebok CrossFit Games Open Registration 

Next Saturday, February 25th, there will be NO morning classes because we will be hosting the first week of the Reebok CrossFit Game Open at our gym.  All the affiliates in the city come together to compete against one another to help push for higher scores.  Each affiliate will be sending a select group of their best athletes to compete, so it should be a great event!  This will happen each Saturday, we just get the honor of hosting the first week!  We would love all of you to come out and support us.  If you would like to volunteer/judge, there is a sign up at the front desk.  Please make sure that if you sign up you are available and won’t call me the day before and say you can’t.  Commitment is final!

BUY-IN:

2 Sets of Fence Drills

3 Rounds of Cindy

- 5 Pull-ups

- 10 Push-ups

- 15 Air Squats

Mobility WOD:

FOAM ROLLER.  Sore from deadlifts?  This will help.

WOD #1: 8min AMRAP

8 Ring Dips (1 Muscle-up + 7 Ring Dips)

8 Sit-ups

*REST

WOD #2: 8min AMRAP

8 KBS (32/24kg)

8 Weighted Squats (45/25)

BUY-IN:

:30 Drills (x2)

Jacks

Squats

Straight Leg Sit-ups

Push-ups

400m Run

Endurance WOD:

1000m row TT

Men > 4:00 = 25 burpees

Women > 4:30 = 25 burpees

*REST

500m row TT

Men > 1:55 = 25 burpees

Women > 2:10 = 25 burpees

WOD: For Time: (10min Cutoff)

10 – 8 – 6 – 4 – 2 Deadlifts (315/205)

2 – 4 – 6 – 8 – 10 Burpees on to a Plate

CASH-OUT:

Rest.

In honor of Valentine’s Day, Coach Junior designed a workout specially for this occasion!

BUY-IN:

Plyos

Mobility WOD:

Lunge Stretching

Lacrosse Ball on Shoulders/Chest

WOD: For Time: (25min Cutoff)

100 L. HPU

150 O. HSQ @ 45lbs

100 V -ups

800m E. ndurance (run or row)/per person

*1 Male/1 Female per team

* You CANNOT work at the same time as your partner, but the reps can be split anyway you want.

*You both mud run or row the 800m