WOD – CrossFit 24 – Southlake, TX

WOD - 25MAR17

2017-03-24 18:30:25 admin

Skill:

500 Meter Row
then
250 Meter Row
then
100 Meter row for time

WOD:

15 min AMRAP
5 Bar Facing Burpees
10 Deadlifts (185/115)
15 Knees to Elbow

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WOD - 24MAR17

2017-03-23 21:35:58 admin

WOD:

17.5

10 rounds for time of:
9 thrusters, (95/65)
35 double-unders

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WOD - 23MAR17

2017-03-22 18:31:52 admin

Skill:

Bench Press
5-3-1

WOD:

3 rds for time:
10 Ground to Overhead (135/95)
2 rds of 5 pull-ups, 10 push ups, 15 air squats

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WOD - 22MAR17

2017-03-21 19:43:47 admin

Skill:

GHD Sit-ups
3 sets of 15

WOD:

For Time

25 Kb Swings (53/35)
25 Toes to Bar
25 Double Unders
25 Power Snatch (75/55)
25 Ab mat sit ups
25 Box Jumps (24/20)
25 Hang Power Snatch (75/55)
25 Ab mat sit ups
25 Box Jumps
25 Russian Kb Swings
25 Toes to Bar
25 Double Unders

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WOD - 21MAR17

2017-03-20 18:35:36 admin

Skill:

Front Squat Tech (working to playing weight)

WOD:

For time
200 m run or row or 600ft on bike
2 Front Squats
2 Back Squats
Rest 1 min
400 m run/row or bike 1200ft
4 Front Squats
4 Back Squats
Rest 2 min
600 m run/row or bike 1800ft
6 Front Squats
6 Back Squats
Rest 3 min
6 Front Squats
6 Back Squats
600 m run/row or bike 1800ft
Rest 2 min
4 Front Squats
4 Back Squats
400 m run/row or bike 1200ft
Rest 1 min
2 Front Squats
2 Back Squats
200 m run/row or bike 600ft

Score = total time and weight used for Back Squats and Front Squats.

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WOD - 20MAR17

2017-03-19 18:30:26 admin

Skill:

Coach led shoulder mobility

WOD:

For Time!!
800 m run
15 Goblet Squats (55/35)
15 Kb Complex Swings
(1 Russian+1 American =1 Kb complex)
600 m run
15 Plate Get Ups (25/15)
15 Plate Burpees
400 m run
15 Pull-ups
15 Plate G2OH (25/15)
200 m run
15 Box Jumps (30/24)
15 Walking Lunges with Plate in the Overhead position (25/15)
100 Double Unders

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WOD - 18MAR17

2017-03-17 21:46:04 admin

Skill:

Movement review

WOD:

For total reps
1 min Kb Swings
1 min Rest
1 min Hands off Deck Push up
1 min Rest
1 min Front Squats
1 min Rest
1 min Push Press
1 min Rest
1 min Sumo Deadlift High Pull
1 min Rest
1 min Double Unders
1 min Rest
1 min OH Barbell Lunges
1 min Rest
1 min Bent over rows
1 min Rest
1 min Shoulder to Overhead
1 min Rest
1 min Back Squats
Rest 5 min then:
5 min EMOM of:
Around the Mail Box Sprints

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WOD - 17MAR17

2017-03-16 21:40:39 admin

WOD:

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height of the handstand push-up marker, the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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WOD - 16MAR17

2017-03-15 18:30:38 admin

Skill:

Back Squat Tech

WOD:

3 rounds for time:

20 Back Squats (95/65)
15 Knees to Elbow
2 Rope Climbs
Run Around Mail Box

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WOD - 15MAR17

2017-03-14 18:33:35 admin

Skill:

Squat Clean
Find your 1 rep max.

WOD:

4 min AMRAP
3 Squat Cleans (115/75)
6 Burpee Pull ups
Rest 4 min
4 min AMRAP
3 Power Cleans (115/75)
6 Bar Facing Burpees

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WOD - 14MAR17

2017-03-13 18:54:11 admin

Skill:

Wide Leg Deadlift
8-6-4-2

WOD:

For time:
21-15-9
Sumo Deadlift High Pull (95/65)
Wallballs (20/14) 10ft target.

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WOD - 13MAR17

2017-03-12 18:30:33 admin

WOD:

4 min AMRAP:
400m run
10 Pull-ups
Max Rep Thrusters (95/65)
Rest 3 min
4 min AMRAP:
400m run
10 Toes to Bar
Max Rep Hang Power Snatch
Rest 3 min
4 min AMRAP:
400m run
10 Pull-ups
Max Rep Hang Squat Cleans
Rest 3 min
4 min AMRAP:
400m run
10 Toes to Bar
Max Rep Shoulder to Overhead

Score = total reps from barbell movements.

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WOD - 11MAR17

2017-03-10 20:14:32 admin

WOD:

teams of 2:

Partner WOD
8 min AMRAP 
Max KB swings
Abmat su
Rest 2 min
7 min AMRAP
HPC (95/65)
Air Squats
Rest 2 min
6 min AMRAP
Push press (95/65)
Wall climbs
Score = total reps for team

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WOD - 10MAR17

2017-03-09 20:23:23 admin

WOD:

Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

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WOD - 09MAR17

2017-03-08 20:24:54 admin

Skill:

KB snatch

WOD:

3 rounds for time:
200m run
10 R Arm Kb Snatchs (53/35)
10 Burpees
10 L Arm Kb Snatchs
10 Box Jumps (24/20)

As soon as you finish, write down time, then 1 mile run for time!!

Score = WOD time plus 1 mile run time!

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