WOD – CrossFit 24 – Southlake, TX

WOD - 01NOV14

2014-10-31 18:30:24 admin

WOD:

TRAVIS HOWARD B-DAY WOD

For Time

Load 1 Bar w/ Body Weight

41- Front Squats
41- Pull Ups
41- Deadlifts
41- Push Ups
41- Back Squats
41- Double Unders
410 – Meter Run
4 – Rope Climbs or Muscle Ups

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WOD - 31OCT14

2014-10-30 18:30:00 admin

WOD:

24 min AMRAP

1 Mile – Run (scale: 800m – Run)

Grace – 30 Clean & Jerks (135/95)

800m – Run (scale: 400m – Run)

10 – HSPU (scale: push ups)
20 – Pull Ups (scale: Band)
100 – Air Squats
Max Rep Burpees for the remainder of time

Score = reps (HSPU + Pull Ups + Air Squats + Burpees)

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WOD - 30OCT14

2014-10-29 18:30:12 admin

Skill:

Muscle Up Progression

WOD:

30 Cal – Row
600m – Run
15 – strict Pull-ups
30 – DU
30 – OH Lunges (95/65)
30 – DU
15 – strict Pull-ups
600m – Run
30 Cal – Row

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WOD - 29OCT14

2014-10-28 18:30:25 admin

WOD:

12 min AMRAP

5 – Deadlift (225/)
5 – Box Jumps (24/20)
5 – KB Swings (1.5/1)
100m – Run

Heaters are going to be installed today!! No excuses this winter!!!

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WOD - 28OCT14

2014-10-27 20:23:17 admin

Skill:

Bergner PVC

WOD:

3 rds For Time

400m – Run
40 – Double Unders
20 – Overhead Walking Lunges (45/25)

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WOD - 27OCT14

2014-10-26 19:23:20 admin

Skill:

2 rounds

250 Meter Row
Post the slower time to the mod section

WOD:

10 rd

1 min Work/ 1 min Rest

5 – Squat Cleans(135/95)
5 – Bar Facing Burpees

Score = total reps from all rounds

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WOD - 25OCT14

2014-10-24 21:24:42 admin

Skill:

Wall Ball Toss 10lb

WOD:

For time

With a running clock

24-18-12

KBS (1.5/1)
T2B
Double Unders

Rest 3 min

800m – Run
30 – Shoot Throughs (no push ups or dips)
40 – Pull Ups
50 – Box Jumps

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WOD - 24OCT14

2014-10-23 20:32:47 admin

Skill:

8 min EMOM

4 – Snatch Balance (form w/ controllable weight)
1 – Run around mail box

T2B Challenge

Max Rep Strict T2B

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squat (135/95)
Clapping Pushups

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WOD - 23OCT14

2014-10-22 18:30:53 admin

Skill:

Practice WOD Movements

WOD:

AMRAP 16 min

1 – MU
4 – C2B
4 – K2E
4 – Deadlift (185/135)
4 – Hang Clean (185/135)
4 – KBS (53/35)

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WOD - 22OCT14

2014-10-21 18:30:31 admin

Skill:

Double Unders

WOD:

Annie Rocks

50-40-30-20-10

Double Unders
Hollow Rocks

Finisher

For Time

200m – Run
75 – Wall Balls (20/14)
200m – Row

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WOD - 21OCT14

2014-10-20 20:08:45 admin

Skill:Rig Rings

 

5 min Bridge Hold

*if you break then perform 3 Skin the Cat before resuming the Bridge Hold

WOD:

For Time

10 – Ring Dips
15 – Burpees
20 – Double Unders
25 – HSPU
20 – Double Unders
15 – Burpees
10 – Ring Dips

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WOD - 20OCT14

2014-10-19 18:38:02 admin

Skill:

25 – Burpees for TIME

WOD:

For Total reps of Thrusters

3 min AMRAP

Max Thrusters (95/65)
Every Min on the Min do 5 Toes 2 Bar

3 min AMRAP

Max Thrusters (115/75)
Every Min on the Min do 5 Pull Ups

3 min AMRAP

Max Thrusters (135/115)
Every Min on the Min do 5 Push Ups

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WOD - 18OCT14

2014-10-17 21:12:00 admin

Skill:

CrossFit Total 2

Clean
1-1-1

Bench Press
1-1-1

Overhead Squat
1-1-1

WOD:

8 min AMRAP

5 – OHS (95/65)
7 – Bar Over Burpees
9 – KBS (53/35)

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WOD - 17OCT14

2014-10-16 20:19:30 admin

Skill:

Side Plank

WOD:

3 rds

FGB style

Rope Climbs
Wall Balls (20/14) 12 ft target
Box Jump (24/20)
Hang Squat Clean (95/65)
Row Calories
Rest

1 min each movement for 3 rounds

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WOD - 16OCT14

2014-10-15 18:30:02 admin

Skill:

Practice the 4 WOD movements

WOD:

Men’s Rx WOD #1
For Time (8 Min Cap):
Partner #1 completes:
7-5-3 of:
Front Squats
Chest to Bar + Toes to Bar
Then Partner #2 completes:
7-5-3 of:
Overhead Squats
Muscle-ups

Women’s Rx WOD #1
For Time (8 Min Cap):
Partner #1 completes:
7-5-3 of:
Front Squats
Chest to Bar Pull-ups
Then Partner #2 completes:
7-5-3 of:
Overhead Squats
Toes to Bar

Men’s/Women’s Scaled and Masters WOD #1
For Time (8 Min Cap):
Partner #1 completes:
7-5-3 of:
Front Squats
Chin Over the Bar Pull-ups
Then Partner #2 completes:
7-5-3 of:
Overhead Squats
Toes to Bar

WOD #1 will have two scores. First score is the total time for both athletes combined in the WOD (if not completed under time cap, 1 second will be added for every rep not performed). The second score is the weight used by Partner #1 on the Front Squat ADDED to the weight used by Partner #2 on the Overhead Squat. Total combined weight. The heavier the weight, the higher the score. Athletes must complete AT LEAST 7 squats to get credit for their weight. Once Partner #1 has completed the last Front Squat, Partner #2 may change weight on the bar. One bar per team.

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