Open WOD 15.4

Open WOD 15.4

Open WOD 15.4

ANNOUNCEMENT!!!  There will be NO PARK WOD TOMORROW!  We will have our normal schedule here at the gym at 8 AM and 9 AM.

Be sure to head over to and vote for us for the 2015 Best of San Antonio!  Simply go to the site, click on the “Around Town” tab, go down to Best CrossFit and type in “Mission CrossFit SA”.  Also, if you go to the “People Tab” be sure to vote for our very own Robert Baldwin and Jeanelle Stines for “Best Massage Therapist”.  Thanks you all for all the support you have given over the years.  Our gym wouldn’t be what it is today without our amazing members and we greatly appreciate it!


400m Run


Barbell Warm-Up



Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


10 Min EMOM:

Odd Minutes – 1 Squat Clean + 2 FSQ

Even Minutes – 10 Burpees


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