It’s five o’clock somewhere
June 12, 2015
No Comments
WARM UP: 400m run PVC warm-up SKILL: Bent over row 4X10 as heavy as possible WOD: 10 min AMRAP: 5 STO (135/95) 10 T2B 5 Hang Power Cleans
June 2015
June 2015
Mobility Day
June 11, 2015
No Comments
WARM UP: :30 drills X 2 jumping jacks good mornings seal jumps air squats bar hang plank hold SKILL: coaches choice WOD: 4 rounds 400m run 15 pull ups 20 wallballs rest 2 mins
5 Things You Can Do to Keep Your Kids Active This Summer
June 10, 2015
No Comments
As summer approaches, parents everywhere are thinking about how to keep their kids active (and off the couch) for the next few months. If we’re honest, we’re trying to keep ourselves off the couch too! Here are some ideas to keep you and your kids active this summer. Go on a walk together after dinner.
row. row. row.
June 10, 2015
No Comments
WARM UP: 3X 250m row 15 straight leg sit-ups 10 pushups SKILL: Team of 3 500m row time trials WOD: Team of 3: (waterfall style) 4 round 250m row 15 burpees to plate 30 russian twist (25/15) 40 DU
Summer Kick-Off Brunch
June 8, 2015
No Comments
Join Mission CrossFit San Antonio and its members as we kick-off the summer this weekend! This Saturday, June 13, 2015 we will be hosting a Summer Kick-off Brunch after Saturday morning classes! We will be serving breakfast items for you to munch on after working out. Feel free to bring anything you’d like to share! Take class
Sky’s out thighs out
June 8, 2015
No Comments
WARM UP: 3 rounds: 200m run 15 good mornings 10 air squats STRENGTH: Back Squats 8 Rounds: 2 reps every :45 @ 75% *decreasing sets from last week but increasing the percentage to build some strength! WOD: 12 min AMRAP: 200m run 10 front rack lunges (95/65) 10 burpees over bar
EMOM for how long?
June 7, 2015
No Comments
WARM UP: 400m run foam rolling monster band walks STRENGTH: 21:00 EMOM 3 rounds: 12 DB hang squat clean 12 burpees 12 wbs 12 ring rows :45 plank 12 kbs (32/24) 24 v-ups
Super Hero Day
June 6, 2015
No Comments
WARM UP: Plyos WOD: Partner “Daniel” 50 pull-ups 800m run (200m alternating) 42 thrusters (95/65) 1200m run (200m alternating) 42 thrusters (95/65) 800m run (200m alternating) 50 pull-ups
Chipper Friday
June 5, 2015
No Comments
WARM-UP: 400m run Plyos STRENGTH: 8 minute cut off/4 sets Pull-up Complex 2 strict 4 kipping 6 chest to bar WOD: 20 minute cut off 1200m run 30 power clean (115/75) 50 sit ups 30 SDHP (95/65) 20 burpees over the bar
