We Can Climb A Rope!

Pups:

Warm-up:

Run

Agility Ladder

Skill/focus:

Rope Climb

WOD:

2x :20 Stations:

Box Jumps

Squats

Shoulder Press

Plank

Game:

Duck, duck, goose

Cubs:

Warm-up:

Indian Run

Agility Ladder

Skill/focus:

Rope Climb

WOD:

3x :30 Stations:

Box Jumps

Squats

Shoulder Press

Plank

Game:

Move This!

Tigers

Warm-up:

Indian Run

Agility Ladder

Skill/focus:

Rope Climb

Power Snatch

WOD:

3 RFT:

10 Hang Power Snatch (#15)

10 Push-Ups

10 Squats

15 Single Unders

Cash Out:

Max L-Sit

 

Tire Dips!!

Today was our first day in the main gym and we rocked it! Thanks for all the support!

Pups:

Warm-up:

Outdoor Plyos

Skill/focus:

40m Time Trial 

WOD:

3 Minutes:

6 Jump Overs

6 Mountain Climbers (each leg)

Game:

Move This!

Cubs:

Warm-up:

Outdoor Plyos

Skill/focus:

100m Time Trial 

WOD:

7 Minutes:

7 Jump Over Burpees

14 Mountain Climbers (7 ea leg)

7 Dips on the tire!!

Game:

Four Corners

Tigers

Warm-up:

Outdoor Plyos

Skill/focus:

200m Time Trial 

WOD #1:

4 Minute AMRAP:

20 Jump Overs

Widow to curtain frog jumps

WOD #2:

5 Minute AMRAP:

10 Tire Dips

30 Mountain Climbers

Cash-out:

Ice Cream Makers

 

 

Angry Birds

Mission CrossFit Kids San Antonio is moving to the main gym!

Starting Tuesday August 7th, classes will be held at the main gym, which is located at:

827 East Rector

San Antonio, TX 78216

When you enter the double doors of the building, there will be a door to your left, and a door to your right- please bring your child through the door ON THE RIGHT. This door will be exclusively for CrossFit Kids. We have installed a curtain in the main gym that will create a “room” type feeling in a large corner of the building. My goal is to have the Kids feel a sense of ownership to that side of the gym, and to have it feel like a completely separate place from the main gym since the adults will be working out in the main gym while we have our CrossFit Kids classes. Thank you for your support!

Pups:

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

3 Minutes:

Every Minute On The Minute:

5 Angry Gorillas

Run

Game:

Angry Birds

Cubs:

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

6 Minutes Of Every Minute On The Minute:

6 Angry Gorillas

3 Tuck Jumps

Run

Game:

Angry Birds

Tigers

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

7 Minutes Of Every Minute On The Minute:

7 Angry Gorillas

7 Tuck Jumps

Run

Cash-Out:

Max Box Jumps

Overhead Squats and Turkish Get-Ups

We will be moving soon to the main gym!! Stay tuned!

Pups:

Warm-up:

Cartwheel—>Precision Jumps—>Monkey Hang—>Side-To-Side Jumps—>Run

Skill/focus:

Overhead Squat

WOD:

3 Rounds For Time:

8 Presses 

Farmer’s Carry

8 Jump-Over-Burpees

Game:

PowerBall

Cubs:

Warm-up:

Plyos

3x with a partner

Wheelbarrow—>20 Ball Passes—>Run With Ball—>Side-To-Side Jumps

Skill/focus:

Overhead Squat

WOD:

3 Rounds For Time:

8 Presses

8 Overhead Squats 

Run

8 Jump-Over-Burpees

Game:

DodgeBall

Tigers

Warm-up:

7:00 of:

3 Cartwheels—>Precision Jumps—>5 Pull-ups—>10 One Legged Side-To-Side Jumps—>Run

Skill/focus:

Turkish Get-Up

WOD:

3 Rounds For Time:

10 Overhead Squats

6 Turkish Get-Ups

Farmer’s Carry (#25)

10 Jump-Over-Burpees

Cash-Out:

8 Plank Roll Outs

10 V-Ups

6 Plank Roll Outs

5 V-Ups

 

FSQ + _____ = Wall-ball Shot?

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

2 Rounds Of :40 Stations:

Wall-Ball Shots

Hulk Hand Walks

Supermans

Run

Game:

Lumberjacks and Farmers

Cubs:

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

3 Rounds Of :50 Stations:

Wall-Ball Shots

Hulk Hand Walks

Sit-Ups

Tuck Jumps

Game:

Lumberjacks and Farmers

Tigers

Warm-up:

Plyos

Sprints

Skill/focus:

Front Squat

WOD #1:

“Death By Pull-Ups”

One pull-up on minute 1, two pull-ups on minute 2

**Once you finish your pull-ups, you must jump-rope for the remainder of the minute

WOD #2:

Angry Diane

21-15-9

Angry Gorillas

Handstand push-ups

Cash-Out:

3x

Dead Bugs

 

FSQ + _____ = Wall-ball Shot?

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

2 Rounds Of :40 Stations:

Wall-Ball Shots

Hulk Hand Walks

Supermans

Run

Game:

Lumberjacks and Farmers

Cubs:

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

3 Rounds Of :50 Stations:

Wall-Ball Shots

Hulk Hand Walks

Sit-Ups

Tuck Jumps

Game:

Lumberjacks and Farmers

Tigers

Warm-up:

Plyos

Sprints

Skill/focus:

Front Squat

WOD #1:

“Death By Pull-Ups”

One pull-up on minute 1, two pull-ups on minute 2

**Once you finish your pull-ups, you must jump-rope for the remainder of the minute

WOD #2:

Angry Diane

21-15-9

Angry Gorillas

Handstand push-ups

Cash-Out:

3x

Dead Bugs

 

Don’t Drop The Ball!

Pups:

Warm-up:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

6 FSQ with ball

3 Sit-Ups with ball

4 FSQ with ball

3 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cubs:

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam balls

12 V-Ups with ball

6 FSQ with ball

10 Slam Balls

12 V-ups with ball

Game:

Beast Mode

**If you drop the ball you have to do 6 extra FSQ!

Tigers

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam-balls

12 Sit-Ups with ball

6 FSQ with ball

10 Slam-balls

12 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cash-Out:

3x

Max Handstand hold (Modification-plate hold)

10 V-ups

 

Nothing Like Push-Ups and CrossFit Baseball

Pups:

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

2 Rounds For Time Of:

2 Sit-ups

3 Push-Ups

4 Pull-Ups

5 Squats

Game:

CrossFit Baseball

Cubs:

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

4 Rounds For Time Of:

2 Sit-ups

3 Push-Ups

4 Pull-Ups

5 Squats

Game:

CrossFit Baseball

Tigers

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

3 Rounds of 4 Minute Stations:

***Every Tiger should shoot for as many reps as possible

Sit-Ups

Push-Ups

Box Jumps

Toe-To-Bar

***At the end of each round you must complete a :30 second bar hold. For every time you drop you must complete 3 burpees at the end of the workout.

Cash-Out:

3x Max Plank Holds

Farmers and Lumberjacks

Image

Pups:

Warm-up:

Dot Drills—> 3 Burpees—>Sprint —>3 Burpees—>Monkey Hang—>3 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 3 Minute AMRAP

7 Thrusters

5 Box Jumps

Game:

Farmers and Lumberjacks

Cubs:

Pups:

Warm-up:

Dot Drills—> 3 Burpees—>Sprint —>3 Burpees—>Monkey Hang—>3 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 4 Minute AMRAP

7 Thrusters

5 Box Jumps

10 Line Jumps

Game:

Farmers and Lumberjacks

Tigers

Pups:

Warm-up:

Dot Drills—> 5 Burpees—>Sprint —>5 Burpees—>Monkey Hang—>5 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 4 Minute AMRAP

7 Thrusters

10 Box Jumps

Cash-Out:

6 Minutes EMOTM:

5 Tuck Jumps

10 Sit-Ups

Game:

Farmers and Lumberjacks