WARM UP 10 Min to Complete: 500m Row 400m Run 2:00 Jump Rope 20 Air Squats MOBILITY Psoas Stretch on Low Box 5x :30 FSQ Holds (AHAP) WOD For Time (16:00 Cap) 800m Run 4 Rounds: 10 HSPU 10 KBS (24/16) 800m Run RX+: 800m Run 40 HSPU (4” Deficit) 40 KBS (32/24) 800m Run
WARM-UP Outdoor Plyos ENDURANCE 2 x 800m Slam Ball Carry (#30/20) *rest while partner runs WOD 15min EMOM (:15 change over time to next station) Minute 1: Max Effort Row for Calories Minute 2: 20 Box Jumps (24/20″) Minute 3: 20 Air Squats *Score is total Calories rowed.
Congratulations to Ashley Rice who was selected as our April 2014 Athlete of the Month! She’s an athlete who has seen huge improvements since her first day walking in the gym (especially considering we didn’t see her for a while after her initial stint at MCFSA, kidding!). I’m sure if you would have told Ashley
WARM UP 400m Run Outdoor Plyos STRENGTH 4×5 Deadlift *4 Sets @ Heavy Load *Not Maximal WOD 3 Rounds for Time: 10 Burpees 20 AbMat Slam Ball Situps (20/14) Rx+(30/20) 200m Run – 2:00 Rest – 3 Min ME Slam Balls
This weekend, our beloved Coach Neal will be competing in a Powerlifting Competition in Austin. He has recently found a real passion for powerlifting and has really taken it upon himself to work hard for this competition. Wish him luck! Here are the details: Texas State Championships, Austin, TX When Saturday, Mar 29, 2014 Where
WARM-UP 200m run :30 of each (x2) Jumping Jacks – Walking Lunges – Arm Circles – Bar Hang – Handstand Hold – Lunge to Instep – Push-ups STRENGTH: 12:00 to build to a heavy 2-rep Back Squat. This is not maximal WOD: For Time: 21 – 18 – 15 – 12 – 9 – 6 –
WARM UP Plyos MOBILITY Coach’s Choice WOD 14 Min AMRAP 200m Run 5 Push Press 7 Hang Cleans 9 Deadlifts
WARM UP 200m Run 2 Rounds of Cindy ENDURANCE Teams of 3: Complete a 3k Row *Row no more than 250m at a Time WOD Teams of 3: Each Partner Completes 1 Min of ME DU then.. For Time: 100 KB Lunges (24/16) 80 Hollow Rocks 60 KBS 40 Jumping Squats 20 LHPU 40 Jumping
WARM UP 3x :30 Drills Jumping Jacks Air Squats Lunges Push Ups Straight Leg Sit-ups 1:00 Stretch SKILL Death by Clean and Jerk (135/95) 10 Minute Cap WOD 7 Min EMOM 6 WBS (20/14) Rx+(30/20) 5 Burpees – 2 Min Rest – 7 Min EMOM 6 Thrusters (95/65) Rx+(135/95) 5 Burpees
ATTENTION!!! Athletes who want to complete Open WOD 14.4 again this afternoon will have to come in and complete the workout at 6:30pm. We cannot interfere with CrossFit Kids so that side of the gym will be unavailable until then. Thanks for understanding! PLEASE Vote Mission CrossFit SA for the San Antonio Current’s “The Best
8842 Broadway St.
San Antonio, Texas 78217
