WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back Squat 60% x 4 70% x 4 75% x 4 80% x 4 WOD: 3 RFT (15:00) 10 Squat Snacthes
With Memorial Day only 5 weeks away, 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 5-week program that you can do at home or at the
WARM UP: 3 Rounds: 1 shuttle run 8 Reach throughs 8 Tipping Birds 8 Push-ups 8 Hollow/Arch Rolls 8 Knee above the Hip 10 Shoulder Taps SKILL: Muscle up Drills 3 x 4 of either drill WOD: 20:00 AMRAP 5/3 Muscle Ups 7 Thrusters 9 Hang Power Cleans 800m Run
WARM UP: Plyos SKILL: Sprints WOD: For Time: 50 Sit ups 4 Rounds: 12 Deadlifts 30 DU 50 Sit-Ups
WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 squats w/ red bands :30 bar hang 6 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands SKILL: Straight into WOD WOD: For Time: 800m Run 10 Man Makers 100’ Handstand Walk 30 CTB Pull-ups
WARM-UP: 30 Jumping Jacks 30 Seal Jumps 2x’s: 200m run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu SKILL: 10:00 EMOM ODD: 2 TGU on each side EVEN: Rest WOD: For Time: 30 Squat cleans 1 Mile run 60 Push-ups
WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold SKILL: Muscle up drills WOD: For Time: (12:00) 15 – 12 – 9 Thrusters Ring Muscle-ups
Classes will resume for the rest of the day! See you starting 8:30am!
Unfortunately due to last nights storm our power is out! We have postponed classes until further notice. Coach Drew will be back at 830am after the sun rises! Stay tuned to Facebook for updates. – MCFSA Staff
Don’t forget, 12:00pm is the last class for the day. Join us and give the workout “Mary” a try!
8842 Broadway St.
San Antonio, Texas 78217
