BUY-IN: 200m Row 2 Rounds of: 20 Good Mornings 20 Squats Strength WOD: 5,3,3,1,1,1 Build to Max Dead Lift WOD: 21-15-9 DL @ 65% of 1 Rep Max Lunges (each leg) 200m Run
BUY-IN: 400m Run 3 Rounds of Cindy Mobility WOD: 5:00 Foam Roller Partner Stretching WOD: For Time 50 Box Jumps 24/20 Pole to Pole Bear Crawl 40 Squats Pole to Pole Bear Crawl 30 Sit-Ups Pole to Pole Bear Crawl 20 Chest to Bar Pull-Ups Pole To Pole Bear Crawl 1000m Run
BUY-IN: 200m Runs and PVC Work Coaches Choice Endurance WOD: Burpee/Hollow Rock 20/10,18/8,16/6,14/4,12/2 WOD: Teams of 4: For Time and Reps P1- 1000m Row P2- Max PP (75/55) P3- Max KBS (24/16) P4-V-ups Each team member must complete each station. Once the 4rd person has rowed 1000m, the WOD is complete. For time and total
There will be no Mission CrossFit Kids class on Thursday June 14th, Tuesday June 19th or Thursday June 21st. Classes will resume Tuesday June 26th! Thank you! BUY-IN: 500m Row 20 Push-ups 20 Lunges (each leg) Skill: 5×10 (5 each leg) Pistols WOD: 20min AMRAP 5 LHPU 10 Pistols (5 each leg) 15 Double Unders
Make sure to reserve yours before they’re gone! There is a sign-up sheet at the front desk, so if you’re wanting to hold one before they are released, write your name down then come pick them up. We will only hold them for 48 hours, then put them back on the shelf, so don’t hesitate!
As you progress in CrossFit, you begin to learn that in order to increase your olympic lifts you need to be stronger in each of the movements that combine to create a Snatch, Clean or Jerk. Movements like Front Squats, Deadlifts, Push-Press, Snatch Balance, Overhead Squat, etc. The list is endless because each movement can
What the heck is a Bulgarian split-squat? [youtube=http://www.youtube.com/watch?v=6s_70Nm3Nw4] BUY-IN: Ladders Strength: Bulgarian Split Squats 3 x 10 each leg 30 Banded Good Mornings after each set WOD: Chipper: 3 min/6min/Complete 100 DU (200 singles) 50 WBS (20/14) 40 Pushups 30 BJ (24/20) 20 Burpees 10 HSPU
Dynamic Duo Open Competition/HOPE event this Saturday! Find yourself a partner of the opposite sex, pick some superhero outfits and come ready to rock it on Saturday, June 9th from 10:00am – 12:00pm! If you had trouble with Snatches yesterday… Next Saturday, June 16th from 9:00am – 12:00pm, we will break down all the movements associated with the Clean
BUY-IN: 400m Run Burgener WU to teach Power Snatch for the day Endurance: 200m Run 30 WBS 400m Run 20 WBS 800m Run 10 WBS WOD #1: 6 min AMRAP: 5 Power Snatch (135/95) 5 OHS WOD #2: 6 min AMRAP: OH Lunges Outside (Striped yellow lines to 1st set of parking spaces and back)
BUY-IN: 250 m Row 2 Times: 10 PVC Pass Through 10 PVC Good Morning 10 PVC OHS Squat Then Quick Group PVC Work Strength: 3x 1min Max Rep BSQ (155/115) (2 min rest b/w sets) WOD: Every Min on the Min for 12 min: 3 Power Clean (135/95) 5 Push Press 7 LHPU *If you
8842 Broadway St.
San Antonio, Texas 78217
