WOD – CrossFit 24 – Southlake, TX

WOD - 22APR17

2017-04-21 20:55:44 admin

WOD:
Partner Workout
In teams of 2, 3, or 4- athlete’s choice

Split reps as desired, if you’d like more reps, just team of 2

Angie, Diane, DT Tag-Team
100 Pullups
100 Push ups
100 Abmat Sit Ups
100 Air Squats
21-15-9
Deadlift 225#/155#
HSPU
5 Rounds 155#/105#
12 Deadlifts
9 Hang Cleans
6 Push Jerk

Post your results to the Whiteboard.

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WOD - 31APR17

2017-04-20 19:06:12 admin

Skill:

Bench Press 5×5 building

WOD:

For Time:
250M Row
25 T2B
250M Row
15 Front Squats (155/105)
250M Row
5 Clusters (155/105)
250M Row
15 Front Squats (155/105)
250M Row
25 T2B
250M Row

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WOD - 20APR17

2017-04-19 20:19:38 admin

Skill:

16 Min Alt EMOM
3 Squat Snatches
3 OH Squats

WOD:

5 RFT
15 cal Bike/Row
15 Power Snatch 75#/55#

Post your results to the Whiteboard.

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WOD - 19APR17

2017-04-18 18:30:53 admin

Skill:

6×4 Back Squat 80%
then
6×4 Strict Press 80%

WOD:

6 Min AMRAP:
11 Push Press 95#/65#
7 Burpees

Post your results to the Whiteboard.

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WOD - 18APR17

2017-04-17 17:30:50 admin

Skill:

8 Min EMOM Clean Complex

Squat Clean
Hang Power Clean
Jerk

Building

WOD:

For Time:
30 Hang Cleans 95#/65#
30 Bar Facing Burpees
200m Run
20 Hang Cleans 115#/85#
20 Bar Facing Burpees
400m Run
10 Hang Cleans 155#/105#
10 Bar Facing Burpees
600m Run

Post your results to the Whiteboard.

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WOD - 17APR17

2017-04-16 19:56:13 admin

Skill:

6×3 Back Squat 80%
then
6×3 Strict Press 80%

WOD:

4 RFT:
8 Strict Pullups
8 Power Snatches 115#/75#

Post your results to the Whiteboard.

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WOD - 15APR17

2017-04-14 21:15:21 admin

WOD:
Partners (135#/95#)
For time:
80 Cal Row
60 Clean & Jerk
80 Cal Row
60 Wallballs
80 Cal Row
60 Power Snatch
80 Cal Row
60 KB Swings (53#/35#)
80 Cal Row
60 Burpees

Post your results to the Whiteboard.

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WOD - 14APR17

2017-04-13 18:30:55 admin

Skill:

3 x 10 HSPUs
-Deficit
-Strict
-Wall Walks
-Handstand Holds
-Pike Box HSPUs

WOD:

“Karen” with breaks!
150 Wall Balls for time
Every time you break,
40 Double Unders

Post your results to the Whiteboard.

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WOD - 13APR17

2017-04-12 18:34:58 admin

Skill:

12 Min Alt. EMOM
4 TnG Power Cleans (Building)
30 Double Unders

WOD:

OPTIONAL
4 RFT
400m Run
20 Box Jumps
10 Deadlifts 245#/185#

or make up missed strength/workout

Post your results to the Whiteboard.

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WOD - 12APR17

2017-04-11 21:30:29 admin

Skill:

6×3 Back Squat
then
6×3 Strict Press

WOD:

4 RFT:
7 Power Snatch 115#/85#
5 Bar Muscle Ups

Post your results to the Whiteboard.

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WOD - 11APR17

2017-04-10 18:30:41 admin

Skill:

10 Min EMOM
Snatch Complex
1 Power Snatch
1 Drop Snatch
1 OH Squat
Building

WOD:

For Time:
400m Run
20 Strict Pullups
20 Air Squats
400m Run
20 Strict Chin ups
20 Front Squats 115#/85#
400m Run
20 Kipping Pullups
20 Thrusters 95#/65#

Post your results to the Whiteboard.

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WOD - 10APR17

2017-04-09 21:02:54 admin

Skill:

6×2 Back Squat
then
6×2 Strict Press

WOD:

8 min AMRAP:
60 Double Unders
20 Wall Balls 20#/14#

Post your results to the Whiteboard.

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WOD - 08APR17

2017-04-07 18:30:57 admin

WOD:

In teams of 2:

80 Thrusters 95/65
60 Burpee Box Jumps
40 C2B Pullups
2k Row
1 Mile Run

*one person working at a time, split reps

Post your results to the Whiteboard.

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WOD - 07APR17

2017-04-06 18:30:28 admin

Skill:

Choose 3 Gymnastics movements

15 Min Alt EMOM

3-5 HSPUs
3-5 Muscle Ups
30 Double Unders

Scale as needed: strict pull up progressions, strict ring dips, etc.

WOD:

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Post your results to the Whiteboard.

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WOD - 06APR17

2017-04-05 18:30:51 admin

Skill:

12 Min EMOM

Clean Complex
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

Building

WOD:

Recovery:

5 x 500m Row

1:1 Recovery

(Or make up missed workout)

Post your results to the Whiteboard.

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