WOD – CrossFit 24 – Southlake, TX

WOD - 21JAN17

2017-01-20 18:30:05 admin

WOD:

“Fight Gone Bad”

5 rounds of:
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.

Post your results to the Whiteboard.

Posted in: WODTagged in: BenchmarkCoach DanielWODFIGHT GONE BAD Read more... 0 comments

WOD - 20JAN17

2017-01-19 18:30:15 admin

WOD:

4 AMRAPS

6 min AMRAP

1 Rope Climb
20 Cal Row
19 Burpees
7 Squat Cleans
1 run around the mailbox

2 min rest between each 6 min AMRAP. Pick up where you left off.
Score=Total rounds + Reps

The Official 2017 MIKE LIGHT BIRTHDAY WOD!

Post your results to the Whiteboard.

Posted in: WODTagged in: BirthdayWODMike Read more... 0 comments

WOD - 19JAN17

2017-01-18 18:30:59 admin

Skill:

Snatch
Find your 1 rep max.
20 min max

WOD:

CrossFit Games Open Workout 11.1 / 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

Post your results to the Whiteboard.

Posted in: WODTagged in: 14.1Coach DanielOpenWODOPEN14.1 Read more... 0 comments

WOD - 18JAN17

2017-01-17 20:05:44 admin

Skill:

5 min double under practice

WOD:

Not for time:
10-9-8-7-6-5-4-3-2-1
Bench press
Chin ups

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODCrossFit24Logo Read more... 0 comments

WOD - 17JAN17

2017-01-16 20:26:51 admin

Skill:

30 GHD for time

WOD:

18 min AMRAP

100m run (around mail box)
30 Abmat sit-ups
15 push ups
10 Toes 2 Bar

Post your results to the Whiteboard.

Posted in: WODTagged in: WODCrossFit24BG Logo Read more... 0 comments

WOD - 16JAN17

2017-01-15 19:43:07 admin

Skill:

Clean & Jerk Tech

WOD:

3 Rounds

Clean & Jerk Ladder

50 sec AMRAP, 10 Sec Rest/Trasition

55/65/75/85/95/105/115/125/135/155/165/185

When you complete the ladder or can no longer advance start over from the beginning
Score = weight x reps

Compare to WOD – 10JULY14

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWOD19JAN13 Read more... 0 comments

WOD - 14JAN17

2017-01-13 21:25:11 admin

WOD:

Teams of 2:
30 min AMRAP of:
Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (PVC)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielTeamWODCrossFit24 Logo Full Read more... 0 comments

WOD - 13JAN17

2017-01-12 18:30:59 admin

Skill:

Overhead Squat Tech

WOD:

10-9-8-7-6-5-4-3-2-1
Overhead Squat (75/55)
Burpee

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODRAV OHS Read more... 0 comments

WOD - 12JAN17

2017-01-11 18:49:59 admin

Skill:

800 Meter Run

WOD:

For Time:

800m run
30 Pull-ups
600m run
20 Chest to Bar Pull-ups
400m run
10 Strict pull-ups

Post your results to the Whiteboard.

Posted in: WODTagged in: BenchmarkCoach DanielWODIMG_0217 Read more... 0 comments

WOD - 10JAN17

2017-01-10 19:36:47 admin

Skill:

30 GHD Sit-ups for time.

WOD:

12 min AMRAP of:
10 Toes to Bar
15 good mornings (45/35)
20 Ab-mat sit-ups
25 Mountain Climbers

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODCrossFit24 Logo Full Read more... 0 comments

WOD - 10JAN17

2017-01-09 19:45:37 admin

Skill:

Movement review

WOD:

30 min EMOM

Odd – 3 Back Squats 50% of 1rm
Even- 3 Burpees and 20 Unbroken Double Unders

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielEMOMWODTravis BS Read more... 0 comments

WOD - 09JAN17

2017-01-08 20:25:05 admin

Skill:

Thruster 5-3-1

WOD:

8 Rds for time:

10 Thrusters (95/65)
5 Ring Dips
1 Muscle Up

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODLTW_7136 Read more... 0 comments

WOD - 07JAN17

2017-01-06 18:30:26 admin

Skill:

Tech for movements

WOD:


CrossFti Total 2

15 min for each movement

Clean
Find your 1 rep max.
then
Bench Press
Find your 1 rep max.
then
Overhead Squat
Find your 1 rep max.

Post your results to the Whiteboard.

Posted in: WODTagged in: 1rmBenchmarkCoach DanielWODimage Read more... 0 comments

WOD - 06JAN17

2017-01-05 18:30:54 admin

Skill:

20 min of Coach Led Mobility
Let you coach know what you need to Mobilize!

WOD:

20 min EMOM alternating

Cal Bike (15/12 cals)
Double Unders 30 reps ( x3 singles)
Cal Row (15/12 cals)
Russian Twists 15 reps (25/15 plate)

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielEMOMWOD16JAN13 Read more... 0 comments

WOD - 05JAN17

2017-01-04 18:30:27 admin

Skill:

15 min of Hand Stand Walking
working on Quality

WOD:

3 min AMRAP
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks

3 min rest

3 min AMRAP
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks

3 min rest

3 min AMRAP
3 Power Cleans (185/135)
3 Front Squats
3 Push Jerks

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODBass 205 jerk Read more... 0 comments

Comments are closed.