WOD – CrossFit 24 – Southlake, TX

9-20-17

2017-09-19 19:15:00 admin


CrossFit24 – CrossFit

Bench Press

10-8-6-4-2

Building
Score is weight used for set of 2

Metcon (Time)

3 RFT

400m Run

50 Double Unders

25 Wall Balls (20/14)

20 T2B

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9-19-17

2017-09-18 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Nutrition Challenge WOD

9 Min AMRAP

8 Lateral Bar Over Burpees

7 Power Cleans

6 Front Rack Lunges

5 Shoulder to Overhead

Level 3: 135/95

Level 2: 95/55

Level 1: 45/45

Metcon (Calories)

6 x 1 Min Sprint Row

1 Min Work/1 Min Rest

Score is total calories

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9-18-17

2017-09-17 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Time)

For Time:

800M Run

30 Power Snatch 115/85

400m Run

30 Hang Cleans 115/85

200m Run

30 Back Squats 115/85

400m Run

30 Push Ups

800m Run

30 Pull Ups
30 Min Time Cap

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9-15-17

2017-09-14 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

Tabata

20 seconds work

10 seconds rest

Bike

Battle Ropes

Burpees

Double Unders

3 x 10 GHD Sit Ups

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9-14-17

2017-09-13 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Weight)

30 Min EMOM

Even- 3 Back Squats 225/165

Odd- 1 Rope Climb

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9-13-17

2017-09-12 19:15:00 admin


CrossFit24 – CrossFit

Thruster

5-3-1 Building

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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9-12-17

2017-09-11 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

5 Rounds “Fight Gone Bad” Style

1 Min Tire Flip

1 Min Ball Slam (35/20)

1 Min Bench Press (135/95)

1 Min Bicep Curls (45/35)

1 Min Cal Row

1 Min Rest
Score=total reps

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9-11-17

2017-09-10 19:15:00 admin

CrossFit24 – CrossFit

Deadlift

10-8-6

Metcon (Time)

15 RFT

Run around mailbox with slam ball (35/20)

1 Deadlift (225/165)

3 Ring Dips

5 Wallballs w/Slam Ball

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9-8-17

2017-09-07 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Time)

4 RFT (40 Min Time Cap)

800m Run

25 Box Jumps

20 Push Ups

15 Air Squats

10 Strict Pull Ups

*Wear a weighted vest if you have one!
Scaling option: Sub 400m Run

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9-7-17

2017-09-06 19:15:00 admin


CrossFit24 – CrossFit

Front Squat Wave

5-3-1-5-3-1 Building

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

400m Run/Row

20 Overhead Squats (95/65)

20 Push Press (95/65)

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9-6-17

2017-09-05 19:15:00 admin


CrossFit24 – CrossFit

Clean Complex

6 Sets of:

1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Metcon (Time)

For Time:

10 Burpee Box Jump Overs (24/20)

20 T2B

30 Power Cleans (155/105)

40 C2B Pull Ups

50 American KBS (53/35)

60 Double Unders

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9-5-17

2017-09-04 19:15:00 admin


CrossFit24 – CrossFit

Back Squat Wave

5-3-1-5-3-1 Building
Your second set of 5 should be the same weight you used for the previous set of 3, etc.

Metcon (Time)

21-15-9

Cal Row

Wall Ball (20/14)

Power Snatch (115/75)

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9-4-17

2017-09-03 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Time)

Partner “343”

800m Run- Together

100 Deadlifts 225/155

100 Power Cleans 135/95

100 Ground to Overhead 135/95

34 Burpees

800m Run- Together
Split reps between partners

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9-2-17

2017-09-01 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

Teams of 2 or 3

Deck of Cards

Movements:

Hearts- KBS

Diamonds- Wallballs

Spades- Push ups

Clubs- Jump Squats

Joker 1- 50 Burpees

Joker 2 – 800m Run
Face cards are worth 20 reps

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9-1-17

2017-08-31 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

10 C2B Pull Ups

20 T2B

30 Deadlifts (185/135)

100 Double Unders

30 Box Jumps

20 Burpees

10 Power Cleans (185/135)

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