WOD – CrossFit 24 – Southlake, TX

WOD - 30JUL14

2014-07-29 18:30:54 admin

Skill:

Rowing Tech

WOD:

1k Meter Row
rest
500m – Row
rest
250m – Row

Finisher:

Tabata Plank!

Post your scores to the Whiteboard.

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WOD - 29JUL14

2014-07-28 18:30:31 admin

Skill:

Power Clean
Find your 1 rep max.

WOD:

8 rds

1:30 work / 1min rest

20 – Double Unders
100m – Sprint
Max Reps – Power Cleans (135/95)

Score = # of Power Cleans Completed

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WOD - 28JUL14

2014-07-27 20:30:03 admin

Skill:Karen

25 – GHD Sit Ups For Time

WOD:

“Karen”

For time:
150 Wall-ball shots (20/14) 10ft

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WOD - 26JUL14

2014-07-25 18:30:45 admin

Skill:

1 Arm Snatch

WOD:

7 rds

1 min – max CAL row
1 min – max rep Double Unders
1 min – max rep Alt. 1 Arm Dumbbell Snatch
1 min – Rest

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WOD - 25JUL14

2014-07-24 18:30:58 admin

Skill:

Clean
Find your 1 rep max.

WOD:

4 rds for time

10 – Hang Squat Cleans (135/95)
5 – Muscle Ups

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WOD - 24JUL14

2014-07-23 18:30:02 admin

Skill:

Legless Rope Climbs

WOD:

For Time

21 – Deadlifts (275/185)
3 – Legless Rope Climbs
15 – Deadlifts
2 – Legless Rope Climbs
9 – Deadlifts
1 – Legless Rope Climb

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WOD - 23JUL14

2014-07-22 18:30:44 admin

Skill:

HSPU

WOD:

15 min AMRAP

100m – Farmers Carry (35/25)
30 – Box Jumps (24/20)
20 – Abmat Sit Ups
10 – HSPU

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WOD - 22JUL14

2014-07-21 18:30:38 admin

WOD:

For Time:

30 – Thrusters (95/65)
20 – Knees to Elbows
400m – Run

20 – Thrusters (115/85)
30 – Knees to Elbows
400m – Run

10 – Thrusters (135/105)
40 – Knees to Elbows
400m – Run

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WOD - 21JUL14

2014-07-20 18:30:20 admin

Skill:

Mobility

WOD:

For Time:

10 rds
5 – Pull Ups
5 – Push Ups

then

5 rds
10 – Wall Ball Sit Ups
10 – PVC Back Ext.

then

2 rds
25 – Wall Balls (20/14) 10 ft
25 – Box Jumps (24/20)

Post your results to the Whiteboard.

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WOD - 19JUL14

2014-07-18 18:30:50 admin

WOD:

Triple 3 – Games Event #3

Teams of 2

3000m – Row
300 – Double Unders
3 mile – Run

Switch as needed with partner

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WOD - 18JUL14

2014-07-17 18:30:59 admin

Skill:

Kipping Progression

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

100m – Run (just 1 each round)
KB Swings (1.5/1)
Toes 2 Bar

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WOD - 17JUL14

2014-07-16 18:30:40 admin

Skill:

Front Squat
Find your 1 rep max.

WOD:

15 min AMRAP

8 – Front Squats (50% 1rm)
12 – Ab Mat Sit Ups
50 – Double Unders

Post your results to the Whiteboard.

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WOD - 16JUL14

2014-07-15 18:30:37 admin

Skill:

Squat Snatch Tech

WOD:

6 rounds for time

3 – Squat Snatch (95/65)
6 – Overhead Squat (95/65)
9 – Pull Ups

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WOD - 15JUL14

2014-07-14 19:11:09 admin

Skill:

Tabata Plank

WOD:

AMRAP

3 min AMRAP

Row – For CALs

rest 3 min

3 min AMRAP

10 – KB Swings (1.5/1)
10 – Box Jumps

rest 3 min

3 min AMRAP

10 – Wall Balls (20/14) 10ft
10 – Double Unders

Score = total reps + CALs

Post your results to the Whiteboard.

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WOD - 14JUL14

2014-07-13 19:41:09 admin

Skill:

Hang Clean
Find your 1 rep max.

WOD:

“DT”

5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post your results to the Whiteboard.

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