WARM-UP Outdoor Plyos ENDURANCE 2 x 800m Slam Ball Carry (#30/20) *rest while partner runs WOD 15min EMOM (:15 change over time to next station) Minute 1: Max Effort Row for Calories Minute 2: 20 Box Jumps (24/20″) Minute 3: 20 Air Squats *Score is total Calories rowed. 

WARM UP 400m Run Outdoor Plyos STRENGTH 4×5 Deadlift *4 Sets @ Heavy Load *Not Maximal WOD 3 Rounds for Time: 10 Burpees 20 AbMat Slam Ball Situps (20/14) Rx+(30/20) 200m Run – 2:00 Rest – 3 Min ME Slam Balls

This weekend, our beloved Coach Neal will be competing in a Powerlifting Competition in Austin. He has recently found a real passion for powerlifting and has really taken it upon himself to work hard for this competition.  Wish him luck! Here are the details: Texas State Championships, Austin, TX When Saturday, Mar 29, 2014 Where

WARM-UP 200m run :30 of each (x2) Jumping Jacks – Walking Lunges – Arm Circles – Bar Hang – Handstand Hold – Lunge to Instep – Push-ups STRENGTH: 12:00 to build to a heavy 2-rep Back Squat.  This is not maximal WOD: For Time: 21 – 18 – 15 – 12 – 9 – 6 –

WARM UP Plyos MOBILITY Coach’s Choice WOD 14 Min AMRAP 200m Run 5 Push Press 7  Hang Cleans 9 Deadlifts

WARM UP 200m Run 2 Rounds of Cindy ENDURANCE Teams of 3: Complete a 3k Row *Row no more than 250m at a Time WOD Teams of 3: Each Partner Completes 1 Min of ME DU then.. For Time: 100 KB Lunges (24/16) 80 Hollow Rocks 60 KBS 40 Jumping Squats 20 LHPU 40 Jumping

WARM UP 3x :30 Drills Jumping Jacks Air Squats Lunges Push Ups Straight Leg Sit-ups 1:00 Stretch SKILL Death by Clean and Jerk (135/95) 10 Minute Cap WOD 7 Min EMOM 6 WBS (20/14) Rx+(30/20) 5 Burpees – 2 Min Rest – 7 Min EMOM 6 Thrusters (95/65) Rx+(135/95) 5 Burpees

ATTENTION!!!  Athletes who want to complete Open WOD 14.4 again this afternoon will have to come in and complete the workout at 6:30pm.  We cannot interfere with CrossFit Kids so that side of the gym will be unavailable until then.  Thanks for understanding! PLEASE Vote Mission CrossFit SA for the San Antonio Current’s “The Best

WARM UP Coach’s Choice OPEN WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups OR… If You Are Not Competing in the Open Complete as many rounds and repetitions as possible in 14 minutes of: 800m Run

WARM UP Coach’s Choice MOBILITY Banded Hip Mobility Banded Shoulder Mobility WOD “Grizzly Bear” 5 Rounds For Time (25 Minute Cap) 7x [Clean + 2 FSQ + STO + 2 BSQ + STO]