WOD – CrossFit 24 – Southlake, TX

WOD - 23FEB17

2017-02-22 21:36:02 admin

Skill:

Back squat
20-15-10-5

WOD:

12 min time limit

30 cal row
30 burpees
30 ttb
30 MU

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WOD - 22FEB17

2017-02-21 19:03:35 admin

WOD:

4 rounds

1:00 each movement FGB STYLE

Power snatch (75/55)
Shoot through with dip and push up
Wall Balls (20/14) 10 ft
Deadlift (225/145)
Double Unders
1:00 min rest

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WOD - 21FEB17

2017-02-20 21:27:57 admin

WOD:

4 rds for time
800m Run
30 KB Swings (70/53)
30 Pull Ups

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WOD - 20FEB17

2017-02-19 19:06:01 admin

Skill:

5 rounds (NFT)
5 Press 115/75
Max hspu

WOD:

12 min AMRAP

8 Power Clean (155/115)
16 Air Squats
8 Push Ups

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WOD : 18FEB17

2017-02-18 00:52:10 admin

WOD:

TEAMS of 3
For time:

5000m row

1 person rows
1 person holds high plank position
1 person does 15 Burpees

Rotate when the burpees are done!

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WOD - 17FEB17

2017-02-16 19:34:24 admin

Skill:

Dead by rope climb
Every minute and a half
Add another rc
0-1:30 1 rc
1:30-3:00 2
3:00-4:30 3
4:30-6:00 4
Etc max 9:00 min

WOD:

For Time

4 rounds

– 7 hang power snatch (115lbs – 75lbs)
– 7 thrusters (115lbs – 75lbs)
– 14 toes-to-bar
– 400m run
1 minute rest

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WOD - 16FEB17

2017-02-15 18:30:12 admin

WOD:

“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

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WOD - 15FEB17

2017-02-14 18:56:24 admin

Skill:

Front Squat
5-5-3-3-3

WOD:

30 min EMOM

Min 1- 3 FS (75% 1 rep max)
Min 2- 15 KBs (53/35)
Min 3- 2 Forward Rolls + 200 m run

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WOD - 14FEB17

2017-02-13 20:31:13 admin

WOD:

For time

10-9-8-7-6-5-4-3-2-1
SDHP (135/95)
10-9-8-7-6-5-4-3-2-1
Burpee box jump over

then

10 min AMRAP

20-40-70-80….
Double Under
20-40-70-80….
Mountain climbers

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WOD - 13FEB17

2017-02-12 18:48:04 admin

Skill

Deadlift
10 rds every 45 sec
3 Deadlifts @80%

WOD

Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

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WOD - 10FEB17

2017-02-09 18:30:09 admin

WOD:

12 min AMRAP

3 Overhead Squats (95/65)
3 Chest to Bar Pull Ups
6 OHS
6 C2B
9 OHS
9 C2B
12
12
15
15
Continue adding 3 reps until time is up

Skill:

100 AbMat Sit Ups for time

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WOD - 09FEB17

2017-02-08 20:03:13 admin

WOD:

Opt repeatability test

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.

Compare to previous WODs
06APR15
15SEP15

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WOD - 08FEB17

2017-02-07 20:34:48 admin

Skill:

Max weight
Unbroken
1 – Press
3 – Push Press
5 – Push Jerk

WOD:

18 min AMRAP

7 hang clean – push jerk 115/75
7 Push ups
7 KTE

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WOD - 07FEB17

2017-02-06 19:08:18 admin

WOD:

For time

150 Double Unders
100 Wall Balls (20/14) 10 ft
75 Box Jumps (24/20)
50 Power Cleans (135/95)

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WOD - 06FEB17

2017-02-05 18:30:09 admin

Skill:

Overhead Squat tech

WOD:

27-21-15
Cal Row
Thrusters (95/65)

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