WARM UP 800m Run 1 Set of Fence Drills 3x: 10 KB Swings 10 Air Squats 10 Pushups SKILL Every Minute on the Minute for 16 Min: Odd Minutes Perform: 5 Thrusters @ 50% of 1RM or (135/95) Even Minutes Perform: 40 DU WOD 10 Min to Complete: Curb to Curb Run 5 Power Cleans
WARM UP 2x: Curb to Curb Run 10 Air Squats 10 Pushups Curb to Curb Run 10 Lunges 10 Inch Worms STRENGTH 12 Sets: 3 Deadlifts @ 60% of your 1RM Rest :20 between each set WOD 2 Min ME DU Then Immediately Perform: 12 Min AMRAP: 6 Pullups 9 Burpees 12 KBS (24/16)
For those of you who are competing in the 2013 CrossFit Games Open and for those of you who are on the edge about doing it, I want you to read this article by the Legend, Chris Spealler, and his competition experiences. It’ll give you a great perception about competing, having fun and not letting
WARM UP 400m Run 500m Row Everett Warm-Up MOBILITY Foam Roll WOD 14 Min AMRAP 14 LHPU 14 OHS (45/35) 14 V -Ups 14 Elbows To Knees
Team Challenge # 1 – Paleo Dessert Bake-off Deadline: Saturday, February 23, 2013 Rules: Must be 100% Paleo, but we have added in a few items to help you out. Read the guidelines by clicking this link “Team Challenge #1” or reading them on the Spring Break Survival Challenge page. Show us your Paleo Betty
We will be releasing the First Team Challenge for the Spring Break Survival Paleo Challenge later on today! Stay tuned to our site and our Facebook page for updates on the event. WARM UP 2 Rounds: 200m Row 10 Squats 10 Inch Worms to Pushup 10 Iron Crosses 10 Scorpions WOD “Fight Gone Bad” 3
Congratulations to Jose Reyes for being nominated as “Athlete of the Month” for the month of February. Unfortunately, Jose will be leaving us soon but his efforts and improvements will not soon be forgotten. Athlete of The Month – February 2013 Name: Jose Reyes Started Crossfit: The summer of 20102 Favorite WOD: anything that involves
WARM UP 3 Rounds: 200m Run 10 Jumping Pullups 10 LHPU 10 Jumping Squats SKILL 3 Attempts: 5 Pulls on the Rower to Reach Max Wattage WOD 15 Min AMRAP 400m Run Max Effort Thrusters (95/65) * Bar Cannot Stop Moving Once You Take It Off the Ground*
WARM UP 400m Run (2x) :30 Drills Jumping Jacks Seal Jumps Air Squats Straight Leg Situps 1:00 Stretch Bar Warm Up for Back Jerk STRENGTH Work up to 1RM Back Jerk WOD 12 Min Ladder: 1 Lift-Hand Burpee 1 Hang Power Clean (115/75) 2 Lift-Hand Burpee 2 Hang Power Clean 3… 3… 4… 4…
We have had a lot of questions about Saturday classes. We WILL NOT HAVE 8 or 9am classes tomorrow. But, you are welcome to come and use the gym, steering clear of the Challenge group starting at 9:00am. We have a Q/A from 8:00-9:00am and we kindly ask you to not workout during that time.
8842 Broadway St.
San Antonio, Texas 78217
