WOD – CrossFit 24 – Southlake, TX

WOD - 30AUG16

2016-08-29 19:30:41 admin

Skill:

Split Jerk
Find your 1 rep max.
From the rack

WOD:

6 Rounds for Time

7 HandStand Push-Ups
12 Wall Balls 20#/14#
17 Burpees
200 Meter Run

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WOD - 29AUG16

2016-08-28 18:30:06 admin

Skill:

3 Min. AMRAP of Ring Push-Ups

WOD:

3 Rounds

500 Meter Row
30 Ab Mat Sit-Ups
7 Overhead Squats 135#/95#, Master’s 115#/85#

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WOD - 27AUG16

2016-08-26 19:39:15 admin

Skill:

Back Squat
4×4 1 ¼
70%, 75%, 80%, 85% of 1RM Back Squat

WOD:

7 Rounds for time

250 Meter Row
11 Power Snatch 100#/70#, Master’s- SAME
11 Back Squat 100#/70#, Master’s- SAME

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WOD - 26AUG16

2016-08-25 18:30:31 admin

Skill:

7 minute EMOM
2 Front Squats + 2 Front Rack Walking Lunges 65% of 1RM Front Squat

WOD:

3 Rounds for time

21 Pull-Ups
15 Thrusters 115#/75#
9 Toes 2 Bar

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WOD - 25AUG16

2016-08-24 18:44:43 admin

Skill:

Death by Box Jump
Start w/ 5 reps for the first minute and add 1 rep per minute until failure. 24”/20”

WOD:

5 rds for time

15 Kettelbell Swings 53#/35#
15 Toes 2 Bar

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WOD - 24AUG16

2016-08-23 19:16:00 admin

Skill:

30, 20, 10 Reps of Push Press.
Last should be 75%-80% depending on comfort level of the lift.

WOD:

4 Rounds
400 Meter Run
8 Overhead Squats 135#/95#, Masters 115#/85#
12 Burpees

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WOD - 23AUG16

2016-08-22 19:14:52 admin

Skill:

50 Straight Arm Banded Lat Pulldowns.
More than 3 seconds rest between rep, rest 15 seconds and continue.
Log number of sets and color of band

WOD:

12-9-6
Clean 205#/145#, Master’s 185#/135#
Bar Muscle-Ups

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WOD - 22AUG16

2016-08-21 19:34:53 admin

Skill:

Snatch High Pulls
Work up to 20 lbs. above your 1RM and complete 5 reps at that weight.

WOD:

For Time

18 Power Snatch 120#/80#, Master’s 105#/70#
45 Ab Mat Sit-Ups
15 Power Snatch 120#/80#, Master’s 105#/70#
35 Ab Mat Sit-Ups
12 Power Snatch 120#/80#, Master’s 105#/70#
25 Ab Mat Sit-Ups
9 Power Snatch 120#/80#, Master’s 105#/70#
15 Ab Mat Sit-Ups

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WOD - 20AUG16

2016-08-19 19:18:29 admin

WOD:

Partner WOD: 35 Minute Time Cap

800 Meter Run
50 Deadlifts 185#/135#
800 Meter Run
40 Clean and Jerk 155#/120#
800 Meter Run
30 Thrusters 135#/95#
800 Meter Run
20 Snatch 115#/80#

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WOD - 19AUG16

2016-08-18 19:33:59 admin

Skill:

4X4 Over Head Squat
2 Second Pause in the bottom.

Athlete will squat with hips below parallel and hold for 2 seconds before standing. First set will be at 60% of 1RM OHS. Athlete can choose to stay there for mobility/technique work or have gradual increases in the form of: 60%, 70%, 75%, 80%

WOD:

3 Rounds for time
10 Sumo Deadlift High-Pulls 115#/80#
7 Ring Dips
5 Chest 2 Bar Pull-Up

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WOD - 18AUG16

2016-08-17 18:30:27 admin

Skill:

5X3 Snatch Grip Deadlift.
Goal should be to get 100 lbs. above your Snatch.

WOD:

20 Min. EMOM
Odd Minute- 100 Meter Sprint
Even Minute- 3 Touch N Go Snatch at 70%. If athlete drops the bar they will then do 5 Snatches, Fast Singles, for the even minutes.

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WOD - 17AUG16

2016-08-16 18:30:05 admin

WOD:

For Time

500 Meter Row
100 Double Under’s
25 Pull-Ups
80 Double Under’s
25 HSPU
60 Double Under’s
25 T2B
40 Double Under’s
25 Push-Ups
20 Double Under’s
25 MedBall Squat Cleans 20#/14#
500 Meter Row

Skill:

Post WOD:
2 x 10 Reps.
Around the World on GHD, 1 Rotation to the Right and 1 Rotation to the Left = 1 Rep

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WOD - 16AUG16

2016-08-15 18:30:12 admin

Skill:

Air Squats.
2 x 90 sec.
Rest 1 minute in between each set.
Focus on bouncing out of the bottom of the squat while achieving proper, RX, depth.
Coaches will watch and NO-REP.

WOD:

27-18-9
Back Squat 165#/125#, Master’s 155#/115#
Burpee Box Jump 24’/20’

This is done for quality not for time.

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WOD - 15AUG16

2016-08-14 18:33:05 admin

WOD:

Happy Birthday Steve!

For Time

49 Double Under’s
400 Meter Run
49 Push Press 75#/55#
400 Meter Run
49 Front Squats 75#/55#
400 Meter Run
49 Thrusters 75#/55#
4 Rope Climbs
90 Sec. Plank Hold

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WOD - 13AUG16

2016-08-12 18:30:02 admin

Skill:

8 Min EMOM Complex
1 Squat Snatch
1 OverHead Squat
2 Overhead Walking Lunges (1 Lunge Each Leg)

WOD:

Teams of 3, each person completes:

8 Rounds for time

20 Calorie Row
10 Lateral Burpee Box Jump
Static Hold at the top of the Deadlift 225#/155#

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