WOD – CrossFit 24 – Southlake, TX

WOD - 20SEP14

2014-09-19 18:30:13 admin

Skill:

Mobility for Overhead Squat

WOD:

Team Series Event 7

For Time

21-15-9

Overhead Squat (115/75)
Toes 2 Bar

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WOD - 19SEP14

2014-09-18 18:30:05 admin

Skill:

Team Series Event 8

Bench Press
Find your 2 rep max.

WOD:

Team Series Event 5

For Time, teams of 4

150 – wall-ball shots, 20 / 14 lb. to 10-foot target
100 – cleans, 155 / 105 lb.
50 – muscle-ups

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WOD - 18SEP14

2014-09-17 18:30:03 admin

Skill:

Back Squat

5-3-1

Go Heavy!

WOD:

21-15-9-6-3

Back Squat (95/65)
KB Swings (1.5/1)

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WOD - 17SEP14

2014-09-16 18:30:51 admin

Skill:

Tabata Plank Hold

WOD:

For Time

50 – Double Unders (unbroken)
40 – Abmat Sit Ups
30 – Air Squats
20 – Jumping Lunges
10 -Toes 2 Bar
50 – Double Unders (unbroken)
10 -Toes 2 Bar
20 – Jumping Lunges
30 – Air Squats
40 – Abmat Sit Ups
50 – Double Unders (unbroken)

For Rx Double Unders MUST BE UNBROKEN
If you break you have to start over!!

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WOD - 16SEP14

2014-09-15 18:30:41 admin

Skill:

Clean & Jerk

WOD:

For Time

400m – Run
1 – Rope Climb
5 – Jerks (185/135)

400m – Run
2 – Rope Climb
10 – Jerks (135/95)

400m – Run
3 – Rope Climb
15 – Jerks (95/45)

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WOD - 15SEP14

2014-09-14 18:30:50 admin

Skill:

Deadlift
Find your 10 rep max.
10-10-10

WOD:

5 rds for time

10 – Strict Push Up
10 – Ring Dip
10 – Deadlift (185/135)
10 – Hollow Rocks

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WOD - 13SEP14

2014-09-12 18:30:06 admin

WOD:

Snatch Grip Deadlift

WOD:

In 12 min

1600m – Run
30 – Toes 2 Bar
Max rep Snatch (155/115) for the remainder of the time

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WOD - 12SEP14

2014-09-11 18:03:19 admin

Skill:

Mobility

WOD:

For reps

5 min max rep Double Unders
4 min max rep Air Squats
3 min max rep Ring Rows
2 min max rep Burpees
1 min max rep Mountain Climbers

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WOD - 11SEP14

2014-09-10 19:25:30 admin

WOD:

The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Scale #1: 33 reps
Scale #2: 22 reps

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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WOD - 10SEP14

2014-09-09 18:30:14 admin

Skill:

Tempo Back Squat

5-5-5

WOD:

20 min AMRAP

10 – Barbell Lunges
10 – Back Squats (95/65)
200m – Run

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WOD - 09SEP14

2014-09-08 18:30:43 admin

Skill:

Weighted Ring Dip 3rm

WOD:

“Elizabeth”

21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

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WOD - 08SEP14

2014-09-07 18:30:39 admin

Skill:

Overhead Squat
Find your 3 rep max.

WOD:

10 min AMRAP

200m – Row/Run
10 – Burpee over Rower

rest 3 min

10 min AMRAP

10 – OHS (75/45)
10 – Sit Ups

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WOD - 06SEP14

2014-09-05 18:30:58 admin

WOD:

“TEAM LINDA”

Teams of 3

10-9-8-7-6-5-4-3-2-1
Bench Press (1x BW)
Deadlift (1.5x BW)
Power Clean (.75x BW)

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WOD - 05SEP14

2014-09-04 18:30:27 admin

Skill:

Find your 3rm Back Squat

WOD:

3 min to RUN 400m, rest the remainder of the 3 min
3 min to ROW 500m, rest the remainder of the 3 min
3 min to Run 400m and Row 500m, rest the remainder of the 3 min

record time it took to complete the 400m run, 500m row, and the RUN/ROW

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WOD - 04SEP14

2014-09-03 18:30:49 admin

Skill:

Clean
Find your 1 rep max.

WOD:

12 min EMOM

ODD min
3 – Snatches (heaviest weight with perfect form)
Even min
10 – Pull Ups

rest 3 min

12 min EMOM

Odd min
3 – Cleans (heaviest weight possible with perfect form)
Even min
10 – Strict Push Ups

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