WOD – CrossFit 24 – Southlake, TX

WOD - 01AUG15

2015-07-31 18:30:14 admin

Skill:

Clean & Jerk Technique

WOD:

10-9-8-7-6-5-4-3-2-1
C&J (155/105)
1-2-3-4-5-6-7-8-9-10
K2E

Finisher

2 mins of Double Unders

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WOD - 31JUL15

2015-07-30 18:30:29 admin

WOD:

“WOD 1″
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

REST 2 MIN

WOD 1

Burpee penalty: 1 burpee for each second difference between the 2 rounds

NO SANDBAGGING!!

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WOD - 30JUL15

2015-07-29 18:30:30 admin

WOD:

“Nukes”

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps

Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps

Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

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WOD - 29JUL15

2015-07-28 18:30:33 admin

Skill:

Back Squat
Find your 3 rep max.
5-5-3

WOD:

For Time

25 Back Squats (95/65)
25 Abmat Sit Ups
25 Double Unders
25 Box Jumps (24/20)
25 Sumo Deadlift High Pull (95/65)
25 Box Jumps (24/20)
25 Double Unders
25 Abmat Sit Ups
25 Back Squats (95/65)

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WOD - 28JUL15

2015-07-27 18:30:11 admin

Skill:

Muscle Up

WOD:

5 rds for time

3 Muscle Ups
5 HSPU
10 Burpees

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WOD - 27JUL15

2015-07-26 18:30:31 admin

Skill:

20 GHD Sit Ups for time
then
3 Rope Climbs for time
then

WOD:

15 min AMRAP

100m Run
5 Deadlift (135/95)
3 Ring Dips
1 Rope Climb

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WOD - 25JUL15

2015-07-24 21:04:33 admin

Skill:

Tire Flip

WOD:

5 rds heavy fight gone bad

Wallball (20/14) 12 ft target
Squat cleans (155/115)
Box jump (30/24)
Push jerk (155/115)
Row for cals (damper setting of 10)

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WOD - 24JUL15

2015-07-23 18:21:38 admin

Skill:

Hand Stand Walk

WOD:

5 rds of:

3 min on 1 min off

AMRAP
3 KB Swings (53/36)
6 Push Ups
9 Ab Mat Sit Ups

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WOD - 23JUL15

2015-07-22 18:30:03 admin

Skill:

Squat Snatch

WOD:

30 min EMOM

Min 0-10: 3 Squat Snatches (65% of 1rm) + 1 C2B Pull Up
Min 11-20: 2 Squat Snatches (75% of 1rm) + 2 C2B Pull Up
Min 21-30: 1 Squat Snatches (85% of 1rm) + 3 C2B Pull Up

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WOD - 22JUL15

2015-07-21 18:30:07 admin

Skill:

movement standards

WOD:

Crossfit Total

Back Squat
Find your 1 rep max.
1-1-1
then
Shoulder Press
Find your 1 rep max.
1-1-1
then
Deadlift
Find your 1 rep max.
1-1-1

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WOD - 21JUL15

2015-07-20 18:30:02 admin

Skill

Tabata Plank

WOD:

4 rds for time

10 Bridge Ups
20 Knee 2 Elbow
30 Good Mornings (45/35)
40 Ab Mat Situps

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WOD - 20JUL15

2015-07-19 20:26:05 admin

Skill:

Hang Clean
Find your 1 rep max.

WOD:

3 rds for time

100 Double Unders
7 Hang Power Clean & Jerks (185/115)

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WOD - 18JUL15

2015-07-17 18:30:54 admin

Skill:

KB Swings and how to mobilize for them

WOD:

Teams of 2

For Time

10 KB Swings (70/53)
100m Run

*each partner must complete 10 rds
1 person works/1 person rests

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WOD - 17JUL15

2015-07-16 18:30:57 admin

Skill:

Max Rep Ring Dips

WOD:

5 min AMRAP

6 Jumping Lunges
5 Ring Dips

Rest 3 min

5 min AMRAP

5 Ring Push Ups
6 Air Sqauts

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WOD - 16JUL15

2015-07-15 18:51:12 admin

Skill:

Bar Muscle Up

WOD:

“Nicole”

As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*score= total pull-ups

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