WOD – CrossFit 24 – Southlake, TX

5-25-17

2017-05-24 19:00:00 admin


CrossFit24 – CrossFit

Weightlifting

Snatch Balance (5-5-5)

3 x 5 Snatch Balance
Keep it light- Focus on speed under the barbell

Metcon

Metcon (Time)

3 RFT (75/55)

25 Power Snatch

25 Front Squat

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05-24-17

2017-05-23 19:00:00 admin


CrossFit24 – CrossFit

Weightlifting

Strict Press (2-2)

2 x 2 Strict Press @ 100%

Metcon

Metcon (Time)

9-15-21

KBS

Thruster 75/55

Pull up

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WOD - 15MAY17

2017-05-14 19:32:02 admin

Skill:

3×3 Back Squat 95%

WOD:

4 RFT:
12 Hang Power Snatch 95#/65#
400m Run

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WOD - 12MAY17

2017-05-11 19:27:23 admin

WOD:

For time:
1 mile run
21 Clean & Jerk 155#/105#
800m run
21 Clean & Jerk 155#/105#
1 mile run

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WOD - 11MAY17

2017-05-10 20:45:26 admin

Skill:

Deadlift
Find your 1 rep max.
5-4-3-2-1

WOD:

“Christine”
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

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WOD - 10MAY17

2017-05-09 20:26:02 admin

Skill:

4X4 Back Squat @ 90%
4X4 Strict Press @ 90%

WOD:

5 rounds for time

6 Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
6 Lateral Burpees

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WOD - 08MAY17

2017-05-07 18:30:36 admin

Skill:

3 x 4 Back Squat 80%
3 x 4 Strict Press 80%

WOD:

For Time:
50 Hang Clean 135#/95#
Row 400m
50 OH Squat 95#/65#

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WOD - 06MAY17

2017-05-05 18:30:31 admin

WOD:

In teams of two:
200m Partner Carry
100 Push Ups
100 Pullups
100 Box Jumps
100 American KBS 53/35
100 Double Unders
100 Abmat Sit ups
200m Partner Carry

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WOD - 05MAY17

2017-05-04 18:30:47 admin

*WOD change for Friday

WOD:

“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

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WOD - 04MAY17

2017-05-03 18:30:46 admin

Skill:

10 Min EMOM
Snatch Complex:
Power Snatch
Drop Snatch
OH Squat
*This is meant to be a light warm up

WOD:

For Time:
33 Power Snatch 75/55
11 Strict Pullups
22 Power Snatch 115/75
22 C2B Pullups
11 Power Snatch 135/95
33 Pullups

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WOD - 03MAY17

2017-05-02 20:44:45 admin

Skill:

5×5 Back Squat 85%
5×5 Strict Press 85%

WOD:

8 Min AMRAP
5 Hang Squat Clean 135/95
5 Thrusters 135/95
10 Strict Ring Dips

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WOD - 02MAY17

2017-05-01 18:30:52 admin

Skill:

Bench Press
5-4-3-2-1
*Build to a heavy single

WOD:

For Time:
60 cal row
50 Russian KB Swings (HEAVY)
40 Box Jump Overs
30 T2B
20 Wallballs
10 Muscle Ups

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WOD - 01MAY17

2017-04-30 19:25:14 admin

Skill:

3×4 Back Squat 80%
then
3×4 Strict Press 80%

WOD:

For 12 Minutes:
500m Row
AMRAP in remaining time:
5 Power Cleans 135/95
7 Front Squats 135/95
9 Burpees

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WOD - 26APR17

2017-04-25 18:30:52 admin

Skill:

Back Squat 6×5 @ 80%
then
Strict Press 6×5 @ 80%

WOD:

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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WOD - 22APR17

2017-04-21 20:55:44 admin

WOD:
Partner Workout
In teams of 2, 3, or 4- athlete’s choice

Split reps as desired, if you’d like more reps, just team of 2

Angie, Diane, DT Tag-Team
100 Pullups
100 Push ups
100 Abmat Sit Ups
100 Air Squats
21-15-9
Deadlift 225#/155#
HSPU
5 Rounds 155#/105#
12 Deadlifts
9 Hang Cleans
6 Push Jerk

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