WOD – CrossFit 24 – Southlake, TX

WOD - 01SEP14

2014-08-31 16:30:43 admin

Skill:

Front Squat 3rm

WOD:

Teams of 4

30 cal – Row
30 – Bar Over Burpees
30 – Hang Clean (135/95)

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WOD - 30AUG14

2014-08-29 18:31:03 admin

WOD:

Team WOD (M/F)

12 min AMRAP

30 – DU
15- Snatches(75/65)(55/45)

1 partner works/1 rests

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WOD - 29AUG14

2014-08-28 20:57:34 admin

Skill:

Bench Press
Find your 1 rep max.
3-3-3-1-1-1

WOD:

For time

100 – Burpees
EMOM 20 Double Unders

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WOD - 28AUG14

2014-08-27 20:17:20 admin

Skill:

500m Straight Arm Row

WOD:

Team of 3 WOD

For Time

5k – Row

1 person rows
1 person holds high plank position
1 person does 20 T2B

Rotate when T2B are done

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WOD - 27AUG14

2014-08-26 18:30:35 admin

Skill:

Clean & Jerk Practice

WOD:

For Time

50 – Walking Lunges (Rx+ 45/25 Overhead)
10 – C&J (115/65) (Rx+ 155/115)
50 – Pull Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – Box Jumps (24/20) (Rx+ 30/24)
10 – C&J (115/65) (Rx+ 155/115)
50 – Push Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – KB Swings (1.5/1) (Rx+ 2/1.5)
10 – C&J (115/65) (Rx+ 155/115)
50 – Air Squats (Rx+ Goblet Squats holding KB)

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WOD - 26AUG14

2014-08-25 18:53:48 admin

Skill:

Freestanding Handstand Practice

WOD:

4 rounds for time
1 min rest between rounds

400m run
25 sit ups hands on the ground
25 ft hand stand walk
3 MU

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WOD - 25AUG14

2014-08-24 19:57:17 admin

Skill:

Thruster
Find your 2 rep max.
2-2-2-2

WOD:

20 min AMRAP

5 – Thrusters (95/65)
7 – Hang Power Cleans (95/65)
10 – SDHP (95/65)

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WOD - 23AUG14

2014-08-22 20:40:09 admin

Skill:

Double Under Race
to 10, 20 and 30

WOD:

For Time

100 – Double Unders
50 – Deadlift (135/95)
75 – DU
30 – Power Cleans (135/95)
50 – DU
10 – Bench Press off the Ground (135/95)
25 – DU

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WOD - 22AUG14

2014-08-21 19:59:36 admin

Skill:

Overhead Squat Tech

and

Find your 5 rep max.
5-5-5

WOD:

10 min AMRAP

1 – Muscle Up
1 – Overhead Squat (135/95)
1 – MU
3 – OHS
1 – MU
5 – OHS
1 – MU
7 – OHS
cont.

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WOD - 21AUG14

2014-08-20 18:32:11 admin

WOD:

Fight Gone Bad 5rds

Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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WOD - 20AUG14

2014-08-19 19:08:08 admin

Skill:

L-Sit Practice
Box Jumps

WOD:

10 min AMRAP

2 – Pull Ups (Rx+ C2B)
2 – Push Ups (Rx+ HOD)
2 – Box Jumps (24/20)

4 – Pull Ups (Rx+ C2B)
4 – Push Ups (Rx+ HOD)
4 – Box Jumps (24/20)

Cont.

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WOD - 19AUG14

2014-08-18 20:22:31 admin

Skill:

Squat Clean

5-3-5-3

WOD:

4 rds FOR TIME:

5 – Squat Cleans (70% 1rm) (Rx+ 80%)
6 – HSPU (Rx+ Strict)
12 – KB Swings (1.5/1) (Rx+ 2/1.5)
24 – Lunges (RX+ 45/25 plate overhead)

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WOD - 18AUG14

2014-08-17 21:11:26 admin

WOD:

FOR TIME:

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Burpees [Rx + 2 jumping Jacks before dropping for next burpee]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 T2B [Rx + NO SWING]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Thruster [Rx+95]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Wall Balls [Rx + up downs]

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WOD - 16AUG14

2014-08-15 18:20:35 admin

Skill:

Tabata hand stand practice

WOD:

for time:

600 m run
50 air squats
50 DU
50 KBS
25 cal row

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WOD - 15AUG14

2014-08-14 19:37:05 admin

Skill:

Snatch Balance

WOD:

For time

40 – Power Snatch (75/35)
20 – Toes to Bar
30 – Power Snatch (95/55)
30 – Burpees
20 – Power Snatch (115/85)
40 – Wall Balls (20/14)

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