May 2016

May 2016

Mobility After Murph

WARM-UP: :30 drills 2x’s: Seal jumps Squat hold Air squats Arm circles (walk to bar) Bar hang Push ups Slsu MOBILITY WOD: 4 RFT (20min) 250m Row 30 Med ball sit-ups (20/14) 9-7-5-3 Hang POWER Snatch Cash-Out: 20 Vertical Slam Ball Throws

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MISSION CROSSFIT REST DAY

NO 4PM CLASS TODAY! Today is an official Mission CrossFit rest day! Take the day to recover and get ready for MURPH tomorrow at 8am, or 9am.

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T.U.P. Fundraiser today!

NO REGULARLY SCHEDULE CLASSES TODAY! Join us in our fundraiser for The Unquite Professional. We have a WOD for you, a silent auction full of hot items, and corn hole!

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Paul

SATURDAY- No regularly scheduled classes! Sign up to participate for the T.U.P. fundraiser! WARM-UP: PLYOS SKILL: Partner Relay With a Slamball: 200m Run 400m Run 800m Run Each partner does every run. WOD: ”Paul-ish” 5RFT: 30 DU 20 K2E 10 Barbell OH Lunge (115/75)

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Jack

WARM-UP: Everett warm-up 20 jacks 20 seal 20 lunges 15 squats 10 push ups 5 burpees SKILL: Hip and Shoulders Game WOD: ”Jack” 20 Min AMRAP 10 Push Press (115/80) 10 KBS (24/16) 10 Box Jumps (24/20)

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Randy

WARM-UP: 2x’s 10 pass thru 10 Good Mornings 10 OHSQ Shoulder stretch SKILL: Build to a heavy Complex of: Hang Snatch + Hip Snatch WOD: ”Randy” (10min) For time: 75 Power Snatch (75/55)  

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Turkish Get Ups

WARM-UP: 2x’s: 150m Row 10 Russian KBS 10 American KBS 10 Slsu SKILL: Turkish Get-up’s 3 sets of 3 on each side using KB or DB (:90 rest) WOD: ”Hansen-ish” (25 min cut ) 5 RFT: 30 KBS (24/16) 15 Burpees 30 Sit-Ups

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Hero Inspired WOD Week

WARM-UP: 200 M run 1 set fence drills 10 Lunge to instep 2x’s: 10 Air Squats 10 PVC Pass Thru 10 Good mornings Barbell Warm Up SKILL: Every 2min for 6 Sets (12min) Power Clean + Squat Clean + FSQ 80-85+% of 1rm Clean WOD: “DT-ish” 13min Amrap: 200 MRun 9 DL (135/95) 7 HPC

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No Rain Allowed Today

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up Stretch WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 8 Box Jumps (20”) 15 OHSQ (95/65)

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