WOD – CrossFit 24 – Southlake, TX

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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WOD - 15OCT14

2014-10-14 19:46:37 admin

Skill:

Ring Rows

WOD:

1000m – Row

then

3 rds of

15 – SDHP (95/65)
50 – Push Ups
25 – Sit Ups
800m – Run

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WOD - 14OCT14

2014-10-13 18:39:37 admin

Skill:

Clean & Jerk
Find your 3 rep max.

WOD:

For Time (12 Min Cap):

100 Double Unders
20 Clean and Jerks Rx – 135/85 Scaled and Masters – 95/65
100 Double Unders
20 Clean and Jerks Rx – 155/105 Scaled and Masters – 115/75
100 Double Unders
20 Clean and Jerks Rx – 165/115 Scaled and Masters – 135/85
100 Double Unders
20 Clean and Jerks Rx – 185/135 Scaled and Masters – 155/95

While WOD #2 is “For Time”. It is not expected that all teams will complete the workout. At the 12 Min Time Cap any unfinished reps will be counted as one second each added to the time.

One athlete working at a time. Team can split work however they choose. One barbell per team. Team must load bar for each round and increased weight. One athlete can adjust weight while the other is performing double unders.

In the Scaled and Masters Divisions single unders will be allowed but will be done at a 3:1 ratio. 300 single unders will be required each round instead of 100 double unders. Both athletes must either perform double unders or single unders. One can not do doubles and the other singles.

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WOD - 13OCT14

2014-10-12 19:19:05 admin

Skill:

Mobility

WOD:

100 – Double Unders

21-15-9

Wall Balls (20/14)
Burpee Box Jumps (24/20)
Pull Ups (Rx+ C2B)

100 – Double Unders

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WOD - 11OCT14

2014-10-10 20:03:43 admin

WOD:

TEAM SERIES EVENT 12

Rx’d Division
Men complete as many reps as possible in 10 minutes of:
135-lb. snatches, 20 reps
155-lb. snatches, 20 reps
185-lb. snatches, 20 reps
205-lb. snatches, 20 reps
225-lb. snatches, 20 reps
245-lb. snatches, max reps
Then the women complete as many reps as possible in 10
minutes of:
95-lb. snatches, 20 reps
105-lb. snatches, 20 reps
125-lb. snatches, 20 reps
135-lb. snatches, 20 reps
145-lb. snatches, 20 reps
155-lb. snatches, max reps

Masters Division
Men complete as many reps as possible in 10 minutes of:
115-lb. snatches, 20 reps
135-lb. snatches, 20 reps
155-lb. snatches, 20 reps
175-lb. snatches, 20 reps
185-lb. snatches, 20 reps
205-lb. snatches, max reps
Then the women complete as many reps as possible in 10
minutes of:
75-lb. snatches, 20 reps
85-lb. snatches, 20 reps
105-lb. snatches, 20 reps
115-lb. snatches, 20 reps
125-lb. snatches, 20 reps
135-lb. snatches, max reps

Scaled Division
Men complete as many reps as possible in 10 minutes of:
95-lb. snatches, 20 reps
115-lb. snatches, 20 reps
135-lb. snatches, 20 reps
155-lb. snatches, 20 reps
165-lb. snatches, 20 reps
185-lb. snatches, max reps
Then the women complete as many reps as possible in 10
minutes of:
65-lb. snatches, 20 reps
75-lb. snatches, 20 reps
95-lb. snatches, 20 reps
105-lb. snatches, 20 reps
115-lb. snatches, 20 reps
125-lb. snatches, max reps
Notes

This event is 20 minutes long, with the men working for the first 10 minutes and the women beginning as soon as the men finish. At the call of “3-2-1 … go!” the men will begin snatching, increasing in weight every 20 reps. They may only use one barbell but may divide the reps in any way they choose. Once 10 minutes is up, the men will stop and the women will begin. Like the men, the women will share a barbell and must increase weight every 20 reps. The team’s score is the total reps completed within the 20 minutes.

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WOD - 10OCT14

2014-10-09 20:23:04 admin

Skill:

Team Series Event 10 – Max Rep

Chest to Bar Pull Ups (rx/masters)
Pull Ups (scaled)

Max rep effort
rest up to 60 seconds
max rep effort

score = total combined reps

WOD:

Team Series Event 9

Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

Masters (135/95)
Scaled (115/75)

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WOD - 09OCT14

2014-10-08 20:33:55 admin

Skill:

Work on the Bear Complex Movements

WOD:

15 Min AMRAP

PARTNER Bear Complex

Deadlift – Hang Clean – Front Squat – Push Press – Back Squat – Push Press = 1 Bear Complex

165/135

Score = total combined Bear Complexes

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WOD - 08OCT14

2014-10-07 19:45:47 admin

Skill:

25 – GHD Back Extensions for time

WOD:

For time

400m – Run

Then

21-15-9

AbMat Sit Ups
Ring Dips
Cal Row

Then

100 – Double Unders

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WOD - 07OCT14

2014-10-06 20:16:08 admin

Skill:

Overhead Lunges

WOD:

For Time

30 – Curtis Ps (95/65)
30 – K2E
30 – KB Swings (1.5/1)
20- Curtis Ps (95/65)
20 – K2E
20 – KB Swings (1.5/1)
10 – Curtis Ps (95/65)
10 – K2E
10 – KB Swings (1.5/1)

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WOD - 06OCT14

2014-10-05 20:28:22 admin

Skill:

6 min EMOM

10 – Double Unders
5 – Push Ups
3 – Push Press

WOD:

15 min AMRAP

4 – Wall Climbs
8 – Pistols
16 – C2B Pull Ups
32 – Double Unders

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