8/1  wednesday
Benchmark
 
8/2 thursday - 7:30pm yoga/no cfkids
lifting: c&J
3min amrap
5 t2b
4 dips
3 c&j​

 

8/3  friday- yoga 9:30am
skill: du's
3rft
400m run
30 du's 

 

8/4 saturday - 8am & 9:15am class
hero wod



8/6 MONDAY 
lifting: s2oh
3rft
20 fs
20 push ups
20 pull ups

8/7 TUESDAY- 9:30am YOGA, NO CFKIDS
400m run

15 hspu
400m run
30 squats
30 bj
400m run
15 hspu
400m run
30 squats
30 bj
400m run
 
8/8 WEDNESDAY
lifting: bench press

2 rds
1min max wb
1min max k2n
1min max cal row
1min rest 
 
8/9 THURSDAY- 7:30pm YOGA - NO CFKIDS
skill: max bj

5rft
4 over-unders
6 alt 1arm db snatch
8 kb russian twist​

8/10  FRIDAY- 9:30 am yOGA
16min amrap

burpee
bj
cindy
plank/hs holds 

​8/11 SATURDAY - 8AM & 9:15AM CLASS​
HERO WOD


8/13 MONDAY 
Jerry

1mile run
2k row
1mile run

8/14 TUESDAY-  9:30am YOGA, NO CFKIDS
buy in

tabata this
tire flips
kbs
goblet squat
bj
 
8/15 WEDNESDAY
lifting: dl

10min amrap
cal row
dl
sit ups
push press
 
8/16 THURSDAY- 7:30pm YOGA - NO CFKIDS
2rft

400m run
25 pull ups
50 push ups
75 squats​

8/17  FRIDAY- 9:30am YOGA
4rft

25 t2b
50 sit ups
25 pistols
50 push ups 

8/18 sATURDAY - 8AM & 9:15AM CLASS​
HERO WOD


8/20 MONDAY 
skill: dips

3rft
10 ring rows
10 squats
10 ring dips
10 lunges

8/21 TUESDAY- 9:30am YOGA, NO CFKIDS
lifting: bs

2rft
21 cal row
14 bs 
 
8/22 WEDNESDAY
800m run

40 burpees
6 cleans
8 fs
800m run
 
8/23 THURSDAY- 7:30pm YOGA - NO CFKIDS
bar fight x2

50 c2b
40 c&j
30 t2b
20 push press
10 pull ups​

8/24  FRIDAY- 9:30am YOGA
8min amrap

200m sandbag carry
100 du's 

8/25 saTURDAY - 8AM & 9:15AM CLASS​
HERO WOD


8/27 Monday 
lifting: fs
12min amrap
5dl
5 cleans
5 fs
5 s2o
5 bs
 
8/28 tuesday - 9:30am Yoga - no cfkids 
5rft
5 hspu
10 pull ups
20 sec l-sit
30 du's



8/29 Wednesday
30 thrusters

30 pull ups
200m run
20 thrusters
20 c2b
200m run
15 thrusters
15 pull ups
200m run
10 thrusters
10 c2b
200m run
5 thrusters
5 mu'S
 


8/30 thursday- 7:30pm YOGA, NO CFKIDS
buy in: tabata

2min cal row
2min max goblet squat
2min max kbs
2min max singles
1min rest between setS
 

8/31 Friday- 9:30am YOGA
12min amrap

10 burpee bj
10 hrpu
10 lunges/side
 

 

WOD's

3540 Hwy 16S Suite A , Bandera TX 78003

210.896.1929

Über Crossfit