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1 Rep max push press

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 WOD 11.2 15min AMRAP 9 Deadlifts ( 155/100 ) 12 LHPU 15 Box jumps

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4-Week Program to Crush “Murph”

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 time I look to better my last attempt at it. I have put together a steady 4-week program that you can do at home or at

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April Athlete of the Month 2018

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 of the CrossFit lifestyle, she is still seeking ways to improve, even if it means going to the local high school track to knock out

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Wrapping Up The 2018 CrossFit Open

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 your plan moving forward. This year was by far my favorite open since its inception 8 years ago.  I felt the programming was well-balanced, fun,

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“Rankel”

WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”

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"Rankel"

WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”

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1 RM Back Squat!

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: 1 RM Back Squat WOD: 18.0 21-15-9 Dumbbell Snatch (55/35) Burpee over DB

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Its Friday!!!

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 Overhead Walking Lunges (45/25) (total) 30 Knee to Elbow 500m Row

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Heavy Deadlifts

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 Unbroken Deadlifts ( 275/185) 5 Box jumps ( 30/24 ) WOD: For Time: 1000m Row 20 Burpees 800m Run  

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Here we go, back again.

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 Sets) 10 Shoulder Press WOD: For Time: 21-15-9 Alternating Dumbbell Snatches (70/50) 9-6-3 Bar Muscle Ups

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