Mission CrossFit San Antonio
Mission CrossFit San Antonio
Here we go!
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Walking lunge to instep 10 BB GM 10 RDL 10 Front squats SKILL: Every :90 for 9:00 ( 6 rds ) 6 Deadlifts 12 Burpees over the bar WOD: 14 Min AMRAP 7 Toe to bars 14 LHPU 7 Front squats
Teams of 4
WARM UP: Warm UP AMRAP (10:00) 150m Row 10 Russian KBS 10 American KBS 20 Banded good mornings 10 Slsu 5 Box jumps SKILL: Set for WOD WOD: Station 1: 4 Min AMRAP: 20 Double unders (penguins) 19 KBS (24/16) Rest 1 min Station 2: 4 Min AMRAP: 20 Cal Row 19 STO 1 Min
1RM Split jerk
WARM UP: Grab pvc: 10 Pass thru 10 Strict press 10 Push jerk 10 Split jerk Calf stretch BBWU from rack SKILL: 12 Min to Build to: 1 Rep Max Split Jerk from Rack WOD: For Time: *rest 1:1 800 M Run 600 M Run 400 M Run 200 M Run
January 2019 Athlete of the Month
Congratulations to Ben Villafuerte on being selected as January’s athlete of the month. Ben has been a member of the Mission family coming up on almost 3 years. Some of you may not have had the opportunity to WOD with Ben due to the fact that he is a staple at noon class 99% of
Sprint:Rest
WARM UP: 2x’s 20 Banded side steps over 45# plate 10 Slow controlled banded squats 5 Push ups w:03 negative :30 Bar hang 5 Jumping pull ups 5 Jumping pull ups w/ :03 negative :10 Chin over bar hold 10 Downdog HSPU :20 Handstand hold w/good position SKILL: 3×10 banded kickbacks per leg 3×10 front
Back to the grind
WARM UP: 400 M Run Plyos 10 Squats with rotational twist BBWU SKILL: Into WOD WOD: 5 Rounds for Time: 200 M Run 8 Squat Cleans 200 M Run (2:00 Rest)
Happy New Year!!! 2019!!
Happy New Year Mission family!! Enjoy the day off today and prepare yourself for new PR’s in 2019!
New Years Eve WOD
WARM UP: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OHSQ against rig 5 Hip snatch 10 Thrusters 10 Lunges 10 Push ups 10 Scapular retractions 10 Hollow arch 10 Seated Ring Rows SKILL: Set up for WOD WOD: New Years Eve WOD: For Time: 31 Push Press 31 Pull Ups 31
