Deadlifts and burpees
February 6, 2018
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WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM
Mission CrossFit San Antonio
Mission CrossFit San Antonio
Negative 12.3
February 5, 2018
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WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD:
1 RM Back Squat!
February 4, 2018
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WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way SKILL:
Team Sunday Funday
February 3, 2018
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WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups
Its Friday!!!
February 1, 2018
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WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows 10 Squats SKILL: Into WOD WOD: 3 RFT: 40
February 2018 Athlete of the Month
February 1, 2018
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Congratulations to Kayla Reisner for being selected as the February 2018 Athlete of the Month. Kayla’s first taste of CrossFit happened when she did a 6 week summer teen class
Muscle ups and running
January 31, 2018
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WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups
Always working
January 30, 2018
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WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows
