WOD – CrossFit 24 – Southlake, TX

WOD - 28JAN15

2015-01-27 18:30:53 admin

Skill:

Front Squat Tempo

3 sec down
2 sec hold at the bottom
Explode up
Working on tech not load no heavier than 75% 1 rm

WOD:

3 rds for time:

800m -Run
50 – Good Mornings (45/35)
50 – Abmat Sit-Ups

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WOD - 27JAN15

2015-01-26 18:30:49 admin

Skill:

movement standards

WOD:

3 rds for total reps

Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person.

#1 Deadlift (95/65)
#2 100 M run
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
100 m run
Switch
Then:
Push Press (95/65)
100 m run
Switch
Then:
Double unders
100 m run
Switch

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WOD - 26JAN15

2015-01-25 18:30:17 admin

Skill:

Overhead Squat
Find your 1 rep max.

WOD:

10 rds for time:

5 – KB swings (70/53)
5 – Box Jump (30/24)
5 – Toes to Bar
5 – OHS (95/65)
5 – Wallball (20/14) 10ft

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WOD - 24JAN15

2015-01-23 18:30:43 admin

Skill:

Deadlift
Find your 1 rep max.

WOD:

10 min AMRAP

5 – Box Jump Overs (24/20)
3 – Strict L-Sit Pull Ups
1 – Deadlift (315/225)

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WOD - 23JAN15

2015-01-22 18:30:36 admin

Skill:

Snatch
Find your 1 rep max.

WOD:

5 rds for time

12 – Pistols (alt)
6 – Snatch (155/115)
3 – Wall Climbs

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WOD - 22JAN15

2015-01-21 18:30:09 admin

WOD:

For Time:

800m – Run

Grace – 30 Clean&Jerks (135/95)

800m – Row

To welcome Cory Procters new baby girl Grace Ryan Procter into the world

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WOD - 21JAN15

2015-01-20 18:30:19 admin

Skill:Annie I Am Rx

Tabata L-Sit
Tabata Plank

WOD:

“Annie”

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

 

This is an I AM Rx Challenge WOD.

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WOD - 20JAN15

2015-01-19 20:56:45 admin

WOD:Mike

4 rds for time

10 – Back Squats (165)
1 – Rope Climb
10 – Burpees
1 – Squat Clean (165)
10 – Toes 2 Bar
1 – Rope Climb
10 – Wall Balls (20/14)
1 – Squat Clean (165)

Happy Birthday Mike!!!

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WOD - 19JAN15

2015-01-18 20:24:53 admin

WOD:

32 min amrap

1 – Ring MU
19 – Burpees
19 – Sit Ups
8 – Squat Cleans(185/135)
3 – Shoulder to Overhead(185/135)

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WOD - 17JAN15

2015-01-16 18:30:20 admin

WOD:

3 rds for time

10 – Ring Push Ups
20 – Abmat Sit Ups
30 – KB Swings (1.5/1)
40 – Double Unders
50 – Air Squats

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WOD - 16JAN15

2015-01-15 18:30:46 admin

Skill:

Push Press
Find your 1 rep max.

WOD:

12 min AMRAP

5 – Push Press (95/65)
5 – Burpees

Every 3 min – 100m Farmers Carry (35/25)
Start WOD with Farmers Carry

Score = rds + reps

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WOD - 15JAN15

2015-01-14 18:30:12 admin

Skill:

15 min EMOM

3 – Snatch even min
3 – C2B odd min

Min 0-5 50% 1rm
min 6-10 75% 1rm
Min 11-15 95% 1rm

post Snatch weights

WOD:

15 min AMRAP

15 – Deadlifts (135/95)
1 – Rope Climb
15 – Double Unders

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WOD - 14JAN15

2015-01-13 18:30:11 admin

Skill:

Bar Muscle Up

WOD:

10 min AMRAP

1 – Bar Muscle Up
14 – Thrusters (135/95)
76 – Double Unders

rest 5 min

10 min AMRAP

1 – Ring Muscle Up
14 – Over Head Squat (135/95)
75 sec – Hand Stand Hold

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WOD - 13JAN15

2015-01-12 18:30:50 admin

Skill:

250 Meter Row

WOD:

“Fight Gone Bad”

Three 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.

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WOD - 12JAN15

2015-01-11 21:50:55 admin

WOD:

Clean Ladder Complex

1 – Power Clean
2 – Hang Power Clean

8 stations
95/65
105/75
115/85
125/95
135/105
145/115
155/125

Every min on the min complete the complex, then move to the next station
If you make it through the ladder, rest 1 min then move to the 8th bar and complete Max Rep Power Clean (165/135)
You only get 1 attempt per bar. Once you pick up then bar you can’t set it down.

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