WARM-UP: 400m Run 1 Set of fence drills 10 Lunge to instep 2:00 Group stretch SKILL: 8 Minute EMOM Power snatch + full snatch + OHS WOD: 12 Minute AMRAP 7 Hang power snatch )95/65) 9 Burpees over the bar 11 V-Ups

WARM-UP: 200m Run 20 Kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Air squats SKILL: Banded mobility work WOD: Teams of 2: splitting the reps any way you’d like 50 DL (225/155) 100 Box Jumps (20″) 800m Slam ball carry relay (30/20) 100 KB swings (24/16) 50 Partner sit-ups passing

Body Analytics Hydrostatic Body Testing today!!!! 4pm – 8pm (*Make sure you are signed up or sign up) WARM-UP: X2 Row 300m 5 Inchworms with a push-up 10 Air squats 10 Straight leg sit-ups WOD: ** Here is a small article of why EMOMs are beneficial- http://boxlifemagazine.com/benefits-of-the-emom-every-minute-on-the-minute-workout/ 24 Minute EMOM M1: 15 Wallballs (20/14) M2: Full

WARM-UP: Outdoor Plyos SKILL: Every 3:00 for 12:00 Sprint 200m WOD: 8 Minutes as far as possible: 3 Clean and jerks (135/95) 3 TTB 6 C&J 6 TTB 9 C&J 9 TTB ….12….12…

2015 MISSION CROSSFIT SAN ANTONIO HOLIDAY PARTY When: Friday, December 11, 2015 Where: StoneWerks Big Rock Grille 999 East Base Road #130, 78209 Time: 7:30   WARM-UP: 400m Run X2 :30 drill Jumping jacks Squats Lunges B   ar hang Push-ups SKILL: 10 Minutes to find a 1 rep max thruster WOD: Chipper: 50 LHPU

WARM-UP: Light KB warm-up 200m Run 20 Russian swings 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American Swings SKILL:  RELAY! WOD: 2 Rounds for time: 12 Ring dips 12 Push presses (135/95) 24 Ab mat sit ups 24 Burpees to a vertical target 36 Jumping lunges (total) 800m Run

WARM-UP: Plyos 1 set of: 10 Inch worms to a pushup 20 Straight legged sit ups 20 Air squats SKILL: 30 Med-ball cleans for time (20/14) WOD: 30-20-10 Wallballs Power snatches (95/65) Pull-ups

Women’s Wine and WOD! Tonight, beginning at 7 pm sharp. We have a skill and partner workout ready for you! If you won’t be able to workout, but want to hangout, stop by around 8 pm. *Ladies only 🙂 WARM-UP: 2X’s of :30 Drills Jumping jacks Walking Lunges Straight legged sit-ups Bar hang Air Squats

WARM-UP: 3:00 Jump rope Fence drills 2Xs: 5 Baby squats 10 Gate swings 10 Push-ups SKILL: 15 KB/DB thrusters with a :05 pause at the bottom 10 Single arm OHSQ with a DB or KB WOD: “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations