WOD – CrossFit 24 – Southlake, TX

WOD - 07DEC16

2016-12-06 18:36:57 admin

WOD:

25 Rounds
:20 on/ :60 off
Thrusters (75/55)

then

1000m row cool down

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WOD - 06DEC16

2016-12-05 19:36:11 admin

WOD:

20 Minute AMRAP

400m Run
10 Wall Balls (20/14)
10 T2B

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WOD - 05DEC16

2016-12-04 18:30:41 admin

Skill:

Snatch
Find your 1 rep max.
30 min

WOD:

12 Min AMRAP
20 Cal Row
20 Double Unders
10 Burpees

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WOD - 03DEC16

2016-12-02 18:30:40 admin

WOD:

26 Minute AMRAP:
10 Pull ups
15 Kettlebell Swings (53/35)
20 Box Jumps (24/20)

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WOD - 02DEC16

2016-12-01 18:30:27 admin

WOD:

5 Rounds for time:
10 Deadlifts (225/155)
20 Wall Balls (20/14) 10 ft

Skill:

Bench Press
5×3

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WOD - 01DEC16

2016-11-30 18:30:57 admin

Skill:

Every 2 minutes for 10 rounds:
2 Clean & Jerks
*Weights should be moderately heavy (70%-85%).
If you miss at a certain weight, go down and succesfully hit a lighter weight before attempting your missed lift again

WOD:

For Time:

21-15-9
Thrusters (75/55)
4-3-2
Rope Climbs

*21-15-9 Ring row Scale

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WOD - 30NOV16

2016-11-29 21:00:52 admin

WOD:

40 Minute AMRAP:
10 Bent Rows
20 Russian Twists
30 Double Unders
20 Burpees
10 Floor Press

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WOD - 29NOV16

2016-11-28 20:16:48 admin

WOD:

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

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WOD - 28NOV16

2016-11-27 18:30:43 admin

Skill:

Every 90 Seconds for 10 rounds:
2 Full Snatches
*Weights should be moderately heavy (70%-85%). If you miss at a certain weight, go down and succesfully hit a lighter weight before attempting your missed lift again.

WOD:

24 Min EMOM:
Minute 1 – 10 Pull ups + 10 Burpees
Minute 2 – 12 Pushups + 20 sit ups
Minute 3 – 15 Air squats + 20 Double unders

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WOD - 26NOV16

2016-11-25 18:30:56 admin

WOD:

Teams of 2
Round 1 – 100 DUs/Plank
Round 2 – 100 DUs/Bar Hang
Round 3 – 100 DUs/HS Hold
Round 4 – 100 DUs/DL Hold (225/155)

*Each Partnermust complete each round of Double unders. The “off” partner must be in position for Double unders to begin/continue

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WOD - 25NOV16

2016-11-24 18:30:53 admin

WOD:

For Time: (10 Min Cap)
150 Strict Press (45/35)
*Bar can rest overhead or in front rack, but hands must remain on bar

5 min rest

For Time: (10 Min Cap)
75 S2OH (45% of 1RM)

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WOD - 23NOV16

2016-11-22 18:56:05 admin

WOD:

5 Rounds For time:
400m Run
10 Inverted Bar Rows
50 Double unders
10 Deadlifts

*DL @ 65% 1RM
**25 Minute Cap

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WOD - 22NOV16

2016-11-21 21:10:28 admin

WOD:

Front Squats
4 x 6-10
*10-15 Minutes

then

25 Rounds of:
:10 on/:30 off
3 TNG Power Cleans (75% 1RM)

then

Face Pulls
3 x 12-15

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WOD - 21NOV16

2016-11-20 23:16:34 admin

Skill:

15 Min EMOM
2 Snatch Lift-offs @85%+ of Snatch
*10 Second pause at top of knee. (“Low Hang” position)

then

10 Min EMOM
2 Snatches (3 Second First Pull)

WOD:

1k Meter Row

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WOD - 19NOV16

2016-11-18 18:30:59 admin

WOD:

Teams of 3 Complete the following:
-4800m Run-
*Partner 1 – 800m Run
*Partner 2 – AMRAP Burpees
*Partner 3 – AMRAP WB (20/14)
* Rotate until 4800m Run is Completed. Each Team member should complete 1 mile.

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