WOD – CrossFit 24 – Southlake, TX

WOD - 01OCT16

2016-09-30 18:30:05 admin

Skill:

Tabata Back Squat 95#/65#
(8 rounds of 20 seconds of work, 10 seconds of rest).
Can take from the rack if class size allows

WOD:

For Time:

600 Meter Run
8 Muscle-Ups
15 Ground 2 Overhead 145#/100#, Master’s 125#/85#
50 Ab Mat Sit-Ups
15 Ground 2 Overhead 145#/100#, Master’s 125#/85#
8 Muscle-Ups
600 Meter Run

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WOD - 30SEP16

2016-09-29 18:30:11 admin

Skill:

Bench Press
8×4 @ 80% of 1rm

WOD:

For Time

15-12-9-6-3
Overhead Squat 105#/75#
Bar Facing Burpee

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WOD - 29SEP16

2016-09-28 18:30:45 admin

h2>Skill:

The “Clean” Technique.
Focus on achieving triple-extension on the Squat Clean.
2×10 with the Barbell.

h2>WOD:

EMOM: Every 90 seconds for 15 rounds
Increasing load until you miss a round, then go to previous weight completed.

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WOD - 28SEP16

2016-09-27 19:45:22 admin

Skill:

4×10 Meter Run with drag
Partner will wrap a Resistance Band around your waist and provide resistance

WOD:

For time

10 Push Press 115#/80#
10 Kettlebell Swings 53#/35#
100 Meter Run
9 Push Press 115#/80#
9 Kettlebell Swings 53#/35#
100 Meter Run
8 Push Press 115#/80#
8 Kettlebell Swings 53#/35#
100 Meter Run
………
Continue down to 1 with a 100 Meter Run after each round

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WOD - 27SEP16

2016-09-26 18:30:52 admin

Skill:

1 ¼ Overhead Squat; increasing loads.

5×2

WOD:

1/2 Mary (10 Min. AMRAP)

5 Hand Stand Push-Ups
10 Alternation Pistol Squats
15 Pull-Ups

Rest 3 min

“Isabel”

30 reps for time:
Snatch (135/95)(115/80)

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WOD - 26SEp16

2016-09-25 18:26:45 admin

WOD:

30 Min EMOM
Odd Minute- 12 Cal Row
Even Minute 12 Burpee to a 6 inch target

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WOD - 24SEP16

2016-09-23 19:52:39 admin

Skill:

Tabata of Shoot Throughs.
(8 rounds 20 seconds of work, 10 seconds of rest)

WOD:

5 Rounds for time

500 Meter Row
15 Handstand Push-Ups
400 Meter Run
5 Muscle-Ups

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WOD - 23SEP16

2016-09-22 20:38:47 admin

Skill:

3×5 Push Jerk
at 70% of 1RM

WOD:

For time:

18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders
30 Kettlebell Swings 53#/35#
15 Pull-Ups
40 Double-Unders
18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders

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WOD - 22SEP16

2016-09-21 18:30:29 admin

WOD:

15 Rounds: 90 sec. EMOM
Increasing Load.

1 Squat Clean
1 Front Squat
1 Thruster

Skill:

Max Rep Thruster
@ 60% of heaviest set

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WOD - 21SEP16

2016-09-20 22:01:41 admin

Skill:

30 Back Extensions- Not For Time

WOD:

5 Min. AMRAP
5 L-Sit Pull-Ups/Chin-Up
6 Alternating Jumping Lunges

Rest 1 min

5 Min. AMRAP
6 Handstand Push-Ups
5 Thrusters 95#/65#

Rest 1 min

5 Min. AMRAP
6 Box Jump 24”/20”
6 Burpee Pull-Ups (Can jump into the Pull-Up)

Log rounds completed for each AMRAP.

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WOD - 19SEP16

2016-09-18 20:05:35 admin

Skill:

3×10 Banded Good Mornings
3×20 Banded High-Step

WOD:

For time

27 Deadlift 185#/135#, Master’s 155#/115#
27 Wallball 20#/14#
3 Rope Climbs
21 Deadlift 185#/135#, Master’s 155#/115#
21 Wallball 20#/14#
2 Rope Climbs
18 Deadlift 185#/135#, Master’s 155#/115#
18 Wallball 20#/14#
1 Rope Climb

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WOD - 17SEP16

2016-09-16 19:31:42 admin

WOD:

5 Rounds for time

500 Meter Row
15 Handstand Push-Ups
400 Meter Run
5 Muscle-Ups

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WOD - 16SEP16

2016-09-15 18:27:39 admin

Skill:

Bent over Dumbbell Row (Palms facing each other)
3×7

then

Bent over Dumbbell Row (Palms facing back towards you)
3×7

WOD:

18 Min. AMRAP

8 Barbell Bicep Curls 75#/55#
12 Push Press 75#/55#
16 Lateral Over the Barbell Burpee

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WOD - 15SEP16

2016-09-14 19:11:22 admin

WOD:

25 Min AMRAP

400 Meter Run
30 Ab Mat Sit-Ups
12 Deadlifts at 205#/145#, Master’s 175#/125

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WOD - 14SEP16

2016-09-13 18:30:47 admin

Skill:

3×10 meter Sled Drag
(wrap the black rope around the Low Handle)

WOD:

4 Rounds for time

10 Chest to Ground Barbell Roll-Outs (25# plates on barbell)
10 Knees 2 Elbow
10 Bar Facing Burpee

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