WARM-UP: Outdoor Plyos SKILL: Every 3:00 for 12:00 Sprint 200m WOD: 8 Minutes as far as possible: 3 Clean and jerks (135/95) 3 TTB 6 C&J 6 TTB 9 C&J 9 TTB ….12….12…

2015 MISSION CROSSFIT SAN ANTONIO HOLIDAY PARTY When: Friday, December 11, 2015 Where: StoneWerks Big Rock Grille 999 East Base Road #130, 78209 Time: 7:30   WARM-UP: 400m Run X2 :30 drill Jumping jacks Squats Lunges B   ar hang Push-ups SKILL: 10 Minutes to find a 1 rep max thruster WOD: Chipper: 50 LHPU

WARM-UP: Light KB warm-up 200m Run 20 Russian swings 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American Swings SKILL:  RELAY! WOD: 2 Rounds for time: 12 Ring dips 12 Push presses (135/95) 24 Ab mat sit ups 24 Burpees to a vertical target 36 Jumping lunges (total) 800m Run

WARM-UP: Plyos 1 set of: 10 Inch worms to a pushup 20 Straight legged sit ups 20 Air squats SKILL: 30 Med-ball cleans for time (20/14) WOD: 30-20-10 Wallballs Power snatches (95/65) Pull-ups

Women’s Wine and WOD! Tonight, beginning at 7 pm sharp. We have a skill and partner workout ready for you! If you won’t be able to workout, but want to hangout, stop by around 8 pm. *Ladies only 🙂 WARM-UP: 2X’s of :30 Drills Jumping jacks Walking Lunges Straight legged sit-ups Bar hang Air Squats

WARM-UP: 3:00 Jump rope Fence drills 2Xs: 5 Baby squats 10 Gate swings 10 Push-ups SKILL: 15 KB/DB thrusters with a :05 pause at the bottom 10 Single arm OHSQ with a DB or KB WOD: “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations

WARM-UP: Ladder Drills 200m Run 200m Row Plyos SKILL: Barbell warm up WOD: 12 Minutes to complete: 1200m Run Find 3 rep max touch and go power snatch 8 Minutes to complete: 800m Run 3 Rep max touch and go power clean 6 Minute to complete: 400m Run 3 Rep max front squat from ground

WARM-UP: 3 Rounds of “Cindy” 10 Lunge to instep 10 Good mornings 5 Burpees SKILL: Pistol Practice (10:00) 4 X 6 each leg WOD: AMRAP in 10 minutes: 7 HSPU 9 Box jump overs (24/20) 5 TTB

WARM-UP: 400m Run 2 Rounds: 3 Inch worms + push-up 10 Wall squat 10 Wide leg reach throughs SKILL: Full grip squat cleans Every 2:00 for 10:00 5 sets of 3 touch and go reps WOD: AFAP in 7 mins: 1 Power clean (135/95) 1 Burpee over bar 2 PC 2 BOB 3 PC 3

WARM-UP: 2 Shuttle runs Plyos WOD: 5 Rounds: Curb to curb run 10 Burpee box jumps (30/24) 10 Single arm alternating DB snatch (55/35) 10 TTB (2:00 rest between each round)