WARM-UP: 400m Run Outdoor Plyos STRENGTH: 4 Rounds: (2:00 Rest b/w Rounds) 5 Back Squats @ 75% 30 Air Squats WOD #1: 8 Min Amrap 15 WBS (20/14) Curb to Curb Sprint WOD #2: 8 Min Amrap Pole 2 Pole Broad Jumps (x2) 15 T2B
BUY-IN: Ladders 3 Rounds of Cindy Mobility WOD: Foam Roller! WOD: 8 Rounds (1:00 Rest) 5 Thrusters (115/75) 10 Pull-ups 200m Sprint
Regionals are in San Antonio! Make sure to sign-up for your FREE t-shirt at the front desk. I want to make sure we get enough shirts for everyone who wants one. So, if you have kids/family members who want them please sign-up for them! We will be ordering them soon! I want 200+ people to
BUY-IN: 2 Rounds: 250m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ 5min of Personal Attention Strength WOD: Tabata Squat Cleans (155/105) 2 Squat Cleans per :20 of work 15 Round Cut off *If you cannot complete 2 Cleans in :20 you are done. WOD: 4 RFT (20min Cutoff) 15 Push-Presses
The 2012 Reebok CrossFit Games have come to a close and Mission CrossFit SA did an amazing job! They worked their asses off and made a huge improvement from last year. The team made a huge jump and so did the individuals. Below are the numbers for the team and individuals. Make sure to congratulate
BUY-IN: 250m Row PVC Shoulder Warm-up Inch Worms Endurance WOD: Indian Run (8min) WOD: 5 – 7 – 9 – 11 of: Dead lift (225/155) Burpee over bar After each set you must do walking lunges to the first yellow line.
The Beast Mode Paleo Challenge WOD will happen on Monday March 26th, 2012 during regular class time. We will add all team scores together, so if you miss class then it will negatively affect your team’s score. So be there or be square. BUY-IN: 400 M Run PVC Warm-Up Endurance WOD: 12 x 100 m
BUY-IN: :30 Drills Mobility WOD: Foam Roller Band Stretching WOD: “Helen-ish” (15min Cutoff) 3 RFT: Walking Lunges (Pole-to-Pole x 4) 21 KBS (24/16) 12 Pull ups
BUY-IN: 400m Run Indoor Plyos Strength WOD: 3 rounds of (2:00 of rest) 10 HSPU 15 KBS (32/84) WOD: 50 Double unders 50 Push ups 40 Double unders 40 Push press (95/65) 30 Double unders 30 Air squats 20 Double unders 20 Squat cleans (115/75) 10 Double unders 10 HSPU Here are some pictures over
CrossFit is a Way of Life. [youtube=http://www.youtube.com/watch?v=LHTi-Dd1mD4&feature=related] There are plenty of times when I have a goal and I tell myself I would do anything to achieve it. But when it comes down to it, would I really? I mean, let’s be honest what would I sacrifice for success. Sleep? Food? Social life? If I
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San Antonio, Texas 78217
