1 Rep max push press
May 13, 2018
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WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded STO 10 Banded starfish 10 Ring rows Shoulder Stretch SKILL: 12min to Find 1RM Push press 5-3-3-1-1-1-1 WOD: Open
Articles
Articles
4-Week Program to Crush “Murph”
April 27, 2018
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With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every
April Athlete of the Month 2018
April 3, 2018
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Congratulations to Lina Leal for being selected for April’s Athlete of the Month. Lina has shown tremendous work ethic since she started at Mission 18 months ago. Although a veteran
Wrapping Up The 2018 CrossFit Open
March 30, 2018
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The 2018 CrossFit Open just ended a few days ago, but let’s take a minute and look back at the last five weeks, the experience, the triumphs, the failures and
1 RM Back Squat!
February 4, 2018
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WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way SKILL:
Its Friday!!!
February 1, 2018
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WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows 10 Squats SKILL: Into WOD WOD: 3 RFT: 40
Heavy Deadlifts
January 9, 2018
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WARM UP; 9min EMOM Min 1: :45 sec row Min 2: 10 Wall squats Min 3: 12 Reach throughs SKILL: Every :90 for 9 min ( 6 rounds ) 5
Here we go, back again.
November 26, 2017
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WARM UP: 30 Jumping Jacks 30 Seal Jumps 30 Walking Lunges 10 Reach Throughs 10 Side Lunges 5 Inch worms + :05 Negative Push-up SKILL: Every 2:00 for 10:00 (5
