WARM-UP 3 rounds: 400m Run :30 Bar Hang 20 Good Mornings 10 Push-ups WOD For Time: 400m Run 25 Burpees 30 Power Cleans (135/95) 25 Bar Facing Burpees 30 Deadlifts 26 Single Leg Burpees (13/leg) 30 Russian Twists (total) (45/25) 25 Burpees on to Plate 400m Run
WARM UP 5 Min Jump Rope Warm-Up Quick Shoulder Warm-Up + Stretch Barbell Warm-Up SKILL 1 Rep Max Jerk from Rack WOD 5 Min AMRAP 15 Shoulder to Overhead (95/65) 30 DU – 2:00 Rest – 5 Min EMOM 8 Power Snatch ME DU *Score = Total DU
First, we want to congratulate everyone that competed at Duality this weekend. You all did a phenomenal job of representing our gym by competing at a high level and doing so with class and respect. Also, thanks to everyone who came out to support our athletes. We have such a great community! A BIG congrats to Ashley
Tomorrow (Saturday) we have several teams going to compete in “Duality” at the San Antonio Shrine Pavilion. It is a partner competition and we have teams competing in every division. Good luck to the following teams and athletes! If you view the PDF below the list, you can find when each team is competing. Super
Check out this ARTICLE about 9/11. We will NEVER FORGET. Huge thanks from our staff to our members who serve and protect us and our country! WARM UP :30 Drills x2 Jumping Jacks Lunges Arm Circles Bar Hang Plank Hold Lunge to Instep Push-ups MOBILITY Coach’s Choice WOD 4 Rounds: 200m Run 10 Power
WARM UP 3x: 250m Row 15 Good Mornings 10 Lunges 5 Inch Worms ENDURANCE Teams of 4: 2000m Row x 2 (2:00 Rest Between Efforts) WOD 8 Min AMRAP: 30 DU 10 KBS (24/16) Rx+(32/24)
WARM UP 200m Run PVC Warm-Up Barbell Warm-Up SKILL 3 Rep Max OHSQ WOD 10 Min AMRAP: 200m Run 10 T2B 5 Power Snatch (135/95) Rx+(155/105)
WARM UP 400m Run 3 Rounds: 10 Lunges 10 Air Squats 10 Push-Ups :45 Plank Hold STRENGTH 3×10 Each Leg, Bulgarian Split Squats w/KB’s WOD 500m Row 50 Burpees Over Bar 40 Sit-Ups 30 Back Squats (135/95) 20 Shoulder to Overhead 10 Front Squats
[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]Name: Katie Steinhoff Started at Mission CrossFit SA: February 2014 Favorite WOD: Karen or Grace. Tough choice. Least Favorite WOD: Any. AMRAP. Ever. Created. Favorite Lift: the snatch! Shout out to an awesome afternoon Barbell Class 😉 Least Favorite Lift: The jerk. Mainly because of it’s name. Makes me want to really
WARM UP 400m Run Plyos STRENGTH Bench Press 2×10 Warm-up Sets 3×10 Working Sets WOD 12 Min AMRAP: 200m Run 12 KBS (32/24) 12 Burpees
8842 Broadway St.
San Antonio, Texas 78217
