Try running after sleds
November 7, 2017
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WARM UP: Plyos SKILL: Into WOD WOD: 4 rounds 2 x CTC sled push ( 180/140 ) 400m Run 30 Hollow rocks CASH-OUT: Push ups Banded Pull Aparts
Mission CrossFit San Antonio
Mission CrossFit San Antonio
Thrusters and burpees
November 6, 2017
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WARM UP: 6:00 EMOM M1- :45 Row M2: Lunge to instep ( :30 Each Side ) M3: Burpee jump into air squat SKILL: 12 Min EMOM ODD: 3 Push press ( @80% of RM ) EVEN: 5 Box Jumps (30/24”) WOD: 27-21-15-9 Thrusters(65/45) Calories row Burpees
1 Rep Max Clean and Jerk!
November 5, 2017
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WARM UP: X2 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend SKILL: 12min to find 1 RM Clean and jerk 5-3-3-1-1-1-1 WOD: 12 Min AMRAP 12 KB Swings ( 32/24kg ) 9 TTB 6 KB STO ( 3 Per Side ) CTC Run
Sunday Funday! Mikes back!
November 5, 2017
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WARM UP: Plyos SKILL: Set up for WOD WOD: 24min AMRAP 10 Cal Row 20 Russian twist 10 Cal Bike 20 SL KB DL ( 10ea leg) 200m Run
Another partner WOD
November 3, 2017
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WARM UP: Plyos PVC Warm up SKILL: Into WOD WOD: Teams of 2: 4 Rounds of: 200 M Run together 4 Alternating rounds of: 6 Push Jerks (135/95) 9 Box Jumps (24/20) 12 WBS (20/14)
November 2017 Athlete of the Month
November 3, 2017
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Congratulations to Paige Naugher for being selected as November 2017 Athlete of the Month. Paige worked out through her entire third pregnancy and jumped right back into it, making all suggested modifications along the way and NEVER making excuses. Paige always strives to get better and isn’t ashamed to ask for help or advice. She is
Deadlifts and Doughnuts
November 2, 2017
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WARM UP: 200m Run PVC X 2 10 Pass thur 10 Fig 8 10 GM 10 Front squats 5 Push press SKILL: Every :90 for 9Min 3 Burpees 5 Heavy thrusters ( 75-80% of 1RM ) WOD: For Time: 150 Double unders 21-15-9 Deadlifts (225/155) Clapping push-ups Then,… 150 Double unders
Call your friends
November 1, 2017
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WARM UP: 2 Rounds: 250 Row 10 SLSU 10 Knees Above Hips 5 Inch Worm to PU 10 Lunges 6 Lunge to Instep SKILL: Into WOD WOD: Teams of 3 Waterfall Style: 4 RFT: 350 Row 20 Toes to Rings 20 Alternating DB Snatch (55/35) 16 KB Step Up’s (16/12) one in each hand
October 2017 Athlete of the Month
October 5, 2017
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Congratulations to William Snowden for being named October 2017 Athlete of the Month! Will started CrossFit just 11 months ago after a year of traveling with this wife. He noticed he couldn’t do things as well as he would like, and didn’t like how he looked or felt. He had always been active, and knew it was time
September 2017 Athlete of the Month
September 7, 2017
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Congratulations to Ryan Hayes for being selected as the September 2017 Athlete of the Month! Ryan has put in a tremendous about of work to get better at his weakness since his start at Mission. You can find him early to class stretching to improve his mobility and you can always find him after class
