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!
Today is a half day at MCFSA! We will run our last class at 12:00pm. Enjoy your Thanksgiving and we will see you back Friday at 8 or 9am! WARM-UP: 2X: 150m Row 5 Squats 10 Light KBS 15 Hollow rocks WOD: “Marconi” This workout is in honor of Detective Benjamin Marconi, who died on
Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: 200m Run X3 Cindy 5 Pull ups 10 Push ups 15 Air squats SKILL: Junk Yard Dog for TIME!! Each partner will do 2 rounds 1 Round =
Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: CTC 20 Air squats CTC 20 One legged kicks CTC 20 Pelvic raises CTC 20 LHPU CTC 20 GM SKILL: FInd 1 Rep Max Clean and Jerk WOD:
8842 Broadway St.
San Antonio, Texas 78217
