WARM UP: 400m Run 1 Set of fence drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 3:00 To Complete: 2 Rounds of: 8 Burpees to a 6″ target 8 Calorie row If you Complete the above, you get an additional 3:00 to complete:
WARM UP: Plyos SKILL: Into WOD WOD: Anniversary WOD Teams of 4 200 DU 800m run 100 T2B 80 C&J 800m run 200 DU 2000m row
WARM UP: 3X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: CrossFit Baseline 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups WOD: For Time: 400m Run 27-21-15-9 Hang Power Snatch
WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30 HS Hold 10 Push ups SKILL: 30 Rounds (15:00) 1 Squat Clean and Jerk Every :30 WOD: Super set X 4 (10:00) :60 Weighted plank hold :30 Ring support hold
WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10 Reach throughs SKILL: 25 Bear Hug Climbs WOD: 25:00 EMOM M1: 200m Run M2: 6 Burpees Over Box M3: 20 Zercher Squat M4: 15 KBS M5: 30’ Handstand Walk
WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL: INTO WOD WOD: 6:00 AMRAPs 200 m Row 20 KB G2OH 20 DB Box SU 10 T2B 3:00 Rest 200 m Row 20 KB G2OH 20 DB Box SU 10
WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with Red Band around Knee C2C 20 Burpees WOD: 13 Min AMRAP 15 Deadlifts 12 Hang Power Cleans 9 FSQ 6 Push Jerks 3 Thrusters
WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side) 10 WBS (11/10’) :45 Plank SKILL: Cleans 10 Min EMOM ODD: 2 Squat Cleans EVEN: :30 Second hollow body hold WOD: 6 Min AMRAP 6 Burpees to a plate 10
8842 Broadway St.
San Antonio, Texas 78217
