Today is your last day to get your vote in for the Benchmark WOD challenge for this month!  Don’t want to get stuck with something crazy?  Make sure to get your votes in! Level 1 WOD: :90 Work (each) :60 Rest – 3Rounds Row (cal.) Wall Ball Shots (20/14) SDHP (95/65) Deadlifts (135/95) Level 2

Don’t forget to pick up your logbook! WOD: “Kelly-Ann” 3RFT 30 Double Unders 200m Run 15 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14) 30 Sit-ups

We’ve been talking about a few new things that Mission CrossFit SA will be adding in the month of July to help all of our athletes out!  As these things come closer we will discuss them more.  One thing we will be doing is having a monthly “Benchmark Challenge.”  What this means, is we will

We had a great turnout for a spur-of-the moment WOD today!  Had a few newbies and a visitor from Cali.  It was a hard WOD and definitely made people wonder why they had come on their day off.  Check out some of the shots below and stay tuned for this to become a regular thing!

Check out the results of yesterday’s Deck of Death. Quite a sight! Level 1 WOD: 50 – 40 – 30 – 20 – 10 10 – 20 – 30 – 40 – 50 KB Swings (24kg/16kg) “Butterfly” Sit-ups 100m Single Arm OH Lunges (16kg/8kg) Level 2 WOD: SW Regional WOD #3 – 5RFT 5 Deadlifts

Level 1 WOD: DoD Hearts = Sit-ups Diamonds = Pull-ups Spades = Squats Clubs = Push-ups Jokers = 200m Run Level 2 WOD: DoD Hearts = Sit-ups Diamonds = Pull-ups Spades = KB Swings (24kg/16kg) Clubs = Burpees Joker #1 = 25 HSPU Joker #2 = 400m Run

Important! – We will not being having a class tomorrow at Noon.  All other classes will be available.  Thanks! Lift: 3 x 3 or Deadlift (Level 1) or Bench Press (Level 2) Level 1 WOD: 400m Run 20 Pull-ups 40 KB Swings (24kg/16kg) 30 Burpees 60 Box Jumps (24″/20″) 25 *Unbroken WBS (20/14) Level 2

Level 1 WOD: 10RFT 10 MBC 20/14 8 Slam Balls 6 V-ups with MB *then 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Sit-ups Level 2 WOD: 5RFT 5 HSPU 5 Cleans (165/115) *then 4RFT 100m Sprint 3 Deadlifts @ 70% of 1RM 5 Strict Pull-ups 7 Burpee-Squat Jumps

Hopefully everyone had a great weekend and a great Fathers Day yesterday!  In honor of that, we are doing a special WOD just for all those Dad’s out there.  And a little by special request.  Enjoy! WOD: 6RFT 200m Sprint 6 Turkish Get-ups (each) (16kg/12kg) 20 Push-ups 10 Pull-ups *Then 200 Double Unders *Every minute

The day before Father’s Day, we decided to do a team WOD.  These workouts are awesome for group building, pushing yourself and as almost all of you found out, they end up being harder as you get your rest time while your partner works.  So, no extra rest! WOD: Teams of 2 8 x 100m