Curls for the girls
November 27, 2017
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WARM UP: 3:00 Jump Rope 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead
Mission CrossFit San Antonio
Mission CrossFit San Antonio
Here we go, back again.
November 26, 2017
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WARM UP: 30 Jumping Jacks 30 Seal Jumps 30 Walking Lunges 10 Reach Throughs 10 Side Lunges 5 Inch worms + :05 Negative Push-up SKILL: Every 2:00 for 10:00 (5
Back on 7am+8am and 9am tomorrow!
November 24, 2017
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WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10
Black Friday Special WOD
November 23, 2017
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Mission still closed Do 7 min ME burpees, ready, set, GO!! Post an after picture with your score on your Facebook or Instagram and tag Mission CrossFit San Antonio!!! Two
Mission closes at 1pm tomorrow!
November 21, 2017
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WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9
Cleans for days
November 20, 2017
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WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS
Ready for a short week!
November 19, 2017
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WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL:
Team 4 Waterfall
November 17, 2017
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WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 4 Complete 4 Rounds Waterfall style 15/12 Cal on Bike 15 Alternating Slamball to the shoulder (70/50) 15 Box
