WARM-UP: Shuttle Run Light weight KB X2 10 Gob squats 10 Russian swings 10 American swings SKILL: Core Blast!! – after WOD 6 Rounds (:15 rest between) Complete 10 Supermans, then hold plank for remainder of min. WOD: 5 Min AMRAP: 6 STO (135/95) 6 Pull ups REST 3 MIN 5 Min AMRAP: 6 Power
Last day to RSVP to our holiday party is Friday the 2nd at 12:00pm! Click here to RSVP for you and your significant other/family. WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees SKILL: Foam roll and quad smash with barbell WOD: 25 min
WARM–UP: 3 X :30 Squats Lunge to instep R Lunge to instep L Inch worm Pelvic raises Plank hold WOD: “Holleyman” 30 Rounds 5 WBS (20/14) 3 HSPU 1 Power cleans (70% of 1 rep max) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces
WARM-UP: 30 Jacks 30 Seal jumps 30 Lunge jumps :30 Squat hold X 2 10 Pass throughs 5 FIG 8 (each side) 10 Back Squats 10 OHS PVC Burgner WU SKILL: 15 Minutes to build to a 1 rep max Snatch WOD: 14 min AMRAP 200m Run 10 Pull ups 15 V-ups 30 DU
Mission will be closed today for classes. We will resume regular class schedule tomorrow starting at 5am.
WARM UP 3:00 Jump rope X 2 10 GM 10 Air Squats 10 Push ups 10 Lunges ( each side ) CTC Run SKILL Superset ( 12:00 ) 10 Barbell Lunges 10 Back Squats WOD Modified “DT” 5 Rounds for Time (16:00) 12 Burpees 9 Hang Power Cleans 6 Push Jerks
WARM-UP: :30 Seconds X 2 Air squats Bottom squat hold Bar hang HS hold SLSU Push ups WOD: “The Gobbler “ Run 200m 30 Pull-ups Run 200m 50 Hollowrocks Run 200m 50 DU Run 200m 50 Push-ups Run 200m 50 OHSQ (45/35) Run 200m 30 Ring Dips Run 200m
For those of you who want to burn off some of that delicious Turkey today, grab a family member and try this WOD! Happy Turkey Day! WARM-UP :30 Drills Jumping Jacks Seal Jumps Lunge Jumps Inch Worms Gate Swings Push-Ups WOD 100 Burpees for Time: Every 2:00 stop and run 200m (or run for 1:00)
Happy Thanksgiving from our Mission CrossFit SA team, to you and your family. Without each and every one of you, there would be no us. Thank you for all the hard work and dedication! See you back tomorrow at 8 or 9am to work off your yummy meals!
8842 Broadway St.
San Antonio, Texas 78217
