WOD – CrossFit 24 – Southlake, TX

WOD - 19DEC14

2014-12-18 18:30:44 admin

Slill:

12 min EMOM

ODD
2 – Curtis P’s (135/95)
1 – Rope Climb

Even
6 – Back Squat (135/95)
3 – K2E/T2B Complex

WOD:

500m – Row

no more than 5 min rest

500m – Row

Score = time Row 1 + time Row 2

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WOD - 18DEC14

2014-12-17 18:57:05 admin

WOD:

For Time

15-12-9-6-3

Bench Press (135/95)
SDHP (135/95)
Box Jump (24/20)

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WOD - 17DEC14

2014-12-16 18:30:57 admin

Skill:

Hand Stand Hold
Hand Stand Walk

WOD:

For Time

400m – Run
20 – Thrusters (95/65)
400m – Run
15 – Thrusters (115/95)
400m – Run
10 – Thrusters (135/115)
400m – Run
5 – Thrusters (165/145)

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WOD - 16DEC14

2014-12-15 18:30:08 admin

WOD:

TABATA

Push Ups
Bar Over Burpees
Power Cleans
Wall Balls

Tabata is 8 rounds (1 round = 20 sec work / 10sec rest) of each movement

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WOD - 15DEC14

2014-12-14 19:12:28 admin

Skill:

5 min EMOM

3 – Deadlifts (315/225)
3 – Strict HSPU

WOD:

10 min AMRAP

30 – Double Unders
15 – Pull Ups
5 – Burpees

Post your results to the Whiteboard.

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WOD - 13DEC14

2014-12-12 20:23:02 admin

WOD:

For Time

1000m – Row
100 – Double Unders
75 – OHS (95/65)
50 – Box Jumps (24/20)
25 – Knees to Elbow

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WOD - 12DEC14

2014-12-11 19:14:17 admin

Skill:

Hang Clean
Find your 1 rep max.

WOD:

10 min

3-6-9-12….

Hang Clean (95/65)
Sit Ups

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WOD - 11DEC14

2014-12-10 18:30:14 admin

WOD:

7 min – Burpees

rest 1 min

7 min to Complete
70 – Cal Row
Max Rep Toes 2 Bar

Score = Burpees + Cals + T2B

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WOD - 10DEC14

2014-12-09 20:18:12 admin

Skill:

3-5-7 (3 rds)

Press – Push Press – Push Jerk

Increasing Weights
Men (95/115/135)
Women (55/85/105)

WOD:

15 min AMRAP

5 – Wall Balls (20/14) 10 ft
10 – Push Press
15 – KB Swings (1.5/1)

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WOD - 09DEC14

2014-12-08 20:22:16 admin

Skill:

10 min EMOM

5 sec – L-Sit Hold on Rings
5 – Box Jump Overs
2 – Bridges

WOD:

For Time

10-9-8-7-6-5-4-3-2-1
Squat Snatch (95/65)
1-2-3-4-5-6-7-8-9-10
Shoot Throughs w/ Push Up and Dip

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WOD - 08DEC14

2014-12-07 19:02:39 admin

Skill:

Back Squat
Find your 10 rep max.

WOD:

20 min AMRAP

10 – Pull Ups (Rx+ C2B)
20 – Back Squats (95/65)
30 – Double Unders

Post your results to the Whiteboard.

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WOD - 06DEC14

2014-12-05 18:30:21 admin

Skill:

Forward Rolls
Pistols

WOD:

3 min AMRAP

3 – HSPU
5 – C2B

rest 2 min

3 min AMRAP

3 – Power Cleans (135/95)(Rx + 155/115)
5 – Box Jumps (24/20)

rest 2 min

3 min AMRAP

1 – Rope Climb
30 – Double Unders

rest 2 min

3 min AMRAP

3 – Front Rack Lunges (95/65)(Rx + 135/95)
5 – Burpees

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WOD - 05DEC14

2014-12-04 18:30:45 admin

WOD:

For Time

800m – Run
50 – Air Squats
25 – T2B
800m – Run
50 – Air Squats
25 – T2B

Skill:

Deadlift
Find your 5 rep max.
5-5-5

finisher:

2 min AMRAP

Deadlift (225/185)

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WOD - 04DEC14

2014-12-03 18:30:30 admin

WOD:

For Time

39 – Double Unders
39 – Ring Dips
39 – SDHP (75/55)
39 – Push Ups
39 – Power Snatches
39 – Pull Ups
39 – C&J (135/95)
39 – Cal Row

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WOD - 03DEC14

2014-12-02 19:34:40 admin

Skill:

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

then

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

WOD:

10 min AMRAP
12 – OHS (45/25 Plates)
10 – Box Jumps (24/20)
5 – Strict Pull Ups

Post your results to the Whiteboard.

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