WOD – CrossFit 24 – Southlake, TX

WOD - 07JUL15

2015-07-06 18:30:09 admin

WOD:

Build to a heavy
Front Squat + Push Press + Thruster

WOD:

Death by thruster at 65% of skill weight
Min 1: 1 thruster
Min 2: 2 thrusters
Min 3: 3 thrusters
So on until failure to complete rd.

Post your results to the Whiteboard.

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WOD - 06JUL15

2015-07-05 18:30:19 admin

Skill:

Shoulder Press
Find your 3 rep max.
5-5-3

WOD:

5 rds for time:

12 Burpees
12 Pull-ups
3 Fwd rolls
100 m run

Post your results to the Whiteboard.

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WOD - 04JUL15

2015-07-03 18:30:52 admin

WOD:

For Time

1776m Run

then

7rds of:
13 Deadlift (225/155)
13 Box Jumps (24/20)

then

239 Double Unders

Post your results to the Whiteboard.

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WOD - 03JUL15

2015-07-02 18:30:25 admin

Skill:

1 Arm Snatch (Dumbbell or Kettle bell)

WOD:

10 min EMOM

15 Air Squats

then

10 min EMOM

6 Alt 1 Arm Full Snatch (DB/KB)(Go Heavy)

then

10 min EMOM

7 Chest 2 Bar Pull Ups

Post your results to the Whiteboard.

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WOD - 02JUL15

2015-07-01 18:30:35 admin

Skill:

Rope Climb Tech

WOD:

24 min AMRAP

Min 1: Legless Rope Climb
Min 2: 10m Handstand Walk
Min 3: :20sec L-Sit

Post your results to the Whiteboard.

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WOD - 01JUL15

2015-06-30 18:51:54 admin

Skill:

For Time

25 GHD Sit Ups

WOD:

12 min AMRAP

8 Back Squats (135/95)
:30 sec Plank
10 Bar Over Burpees

Post your results to the Whiteboard.

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WOD - 30JUN15

2015-06-29 18:29:55 admin

Skill:

Wendler Push Press

5 @ 40%
5 @ 45%
3 @ 50%
5 @ 55%
5 @ 65%
5 @ 75% (5 min… go for max reps!)

% of 1rm
Score = weight and reps of final set

WOD:

5 rounds for time

200m Row
10 Ring Dips
10 Thrusters (95/65)
50 Double Unders

Post your results to the Whiteboard.

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WOD - 29JUN15

2015-06-28 20:03:09 admin

WOD:

In 4 min
400m run
AMRAP w time remaining
5 WB (20/14) & 5 Burpees

rest 4 min

In 5 min
400m run
AMRAP w time remaining
5 OHS (115/85) & 5 C2B

Rest 4 min

In 6 min
400m run
AMRAP w time remaining
5 PC (115/85) & Box Jumps (24/20)

Post your results to the Whiteboard.

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WOD - 27JUN15

2015-06-26 18:30:24 admin

Skill:

Wendler Squat Snatch

5 – 40%
5 – 45%
3 – 50%
5 – 55%
5 – 65%
5 – 75% (5 minimum… go fro max reps!)

WOD:

3 Rounds for Time

12 – T2B
21 – Hang Power Snatch (75/55)
400m – Run

Post your results to the Whiteboard.

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WOD - 26JUN15

2015-06-25 20:19:36 admin

Skill:

Tabata
Rocks
Superman

then

Hand Stand Practice

WOD:

8 min AMRAP

8 – Deadlift (155/105)
8 – AbMat Sit Ups
8 – Box Jump Overs (24/20)

rest 2 min

4 min AMRAP

4 – Deadlift (155/105)
4 – AbMat Sit Ups
4 – Box Jump Overs (24/20)

rest 1 min

2 min AMRAP
Double Unders

Post your results to the Whiteboard.

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WOD - 25JUN15

2015-06-24 20:42:11 admin

Skill:

Kipping Progression

WOD:

For Time

25 – HSPU
25 – T2B
25 – Overhead Lunges (45/25 plate)
25 – Squat Cleans (135/95)
25 – Clapping Push Ups
25 – Pull Ups
25 – Cal Row

Post your results to the Whiteboard.

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WOD - 24JUN15

2015-06-23 19:11:59 admin

Skill:

Wendler Back Squat

5 – 40%
5 – 45%
3 – 50%
5 – 55%
5 – 65%
5 – 75%(5 min… go for max reps!)

% of 1rm
Score = weight and reps of final set

WOD:

3 rds for time

800m – Run
100 – Double Unders
5 – Muscle Ups

Post your results to the Whiteboard.

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WOD - 23JUN15

2015-06-22 19:51:57 admin

Skill:

Back rack split jerk

5- bar (45/35)
5- (75/55)
3- (95/85)
5- (115/95)
3- (135/105)
1- (185/145)

WOD:

50-30-10

WB (20/14)
KBS (53/35)
Burpees (lateral 12 inches)

Post your results to the Whiteboard.

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WOD - 22JUN15

2015-06-21 20:24:45 admin

Skill:

Build up to 75% of 1 rm Power Clean

WOD:

24 min EMOM

1 min – 3 Power Cleans (75% of 1 rm)
2 min – 3 Wall Climbs + 4 Air Squats
3 min – 5 Box Jumps (24/20) + 5 Rocks

Post your results to the Whiteboard.

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WOD - 20JUN15

2015-06-19 20:20:54 admin

Skill:

OHS Wendler (% of 1 rm)

5 – 35%
5 – 45%
3 – 50%
5 – 60%
5 – 65%
5 – 70% (5 minimum but go for max rep)

WOD:

For Time

100 – Front Rack Lunges (95/65)
every min on the min – 5 BURPEES

Post your results to the Whiteboard.

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