WOD – CrossFit 24 – Southlake, TX

WOD - 27JUN16

2016-06-26 20:38:39 admin

Skill:

Bench press
60% 1 rep max
10-9-8-7-6-5-4-3-2-1
Pull ups
10-10-10-10-10-10-10-10-10-10

WOD:

CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Post your results to the Whiteboard.

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WOD - 25JUN16

2016-06-25 00:00:39 admin

Skill:

Dodge ball – 5 min
Burpee penalty

WOD:

Teams of 2

Chipper for time:
100 cal row ( split any way you want)
100 Med Ball Squat Cleans
100 Med Ball Sit Ups
100 Push Ups

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WOD - 24JUN16

2016-06-23 19:16:19 admin

WOD:

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

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WOD - 23JUN16

2016-06-22 22:50:01 admin

Skill:

10 tire flips for time
* once tire is flipped must hop to center then out the other side .. Then start your next flip

WOD:

Back Squat

20-15-10-5

then

3 rounds for time

10 Back Squats (115/85)
8   Strict pull ups
6   Roll outs
3   Wall climbs
300 m run (to the fence)

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WOD - 22JUN16

2016-06-21 18:36:27 admin

Skill:

Bench (players choice)
20-15-10-5

WOD:

For time

250 Double Unders
Then 5 rounds:
10 KBS (70/53)
10 burpee box jump over (24/20)
10 SDHP (KB 70/53
Then
250 Double Unders

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WOD - 21JUN16

2016-06-20 18:30:52 admin

WOD:

EMOM 12 min

3 – DL @ 80% 1 rep max
6 – ring push ups

WOD:

15 min AMRAP

3-6-9-12-15-18 ..etc.
Hang snatch 75/65
100 m Run
1 rope climb
* do 100 run and rope climb between each

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WOD - 20JUN16

2016-06-19 19:07:54 admin

Skill:

EMOM 5 min
2-Squat clean (205/165)
2-MU

WOD:

For time

1500 M row
50 thrusters 45/35
30 Pull ups

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WOD - 18JUN16

2016-06-17 21:25:53 admin

WOD

12 min AMRAP

12 DL (155/115)
6 OHS (155/115)
3 MU

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WOD - 17UN16

2016-06-16 20:53:05 admin

WOD:

Fight Gone Bad

5 rounds

Wall-ball, 10 ft target (20/14)
Sumo deadlift high-pull (75/55)
Box jump (20″)
Push-press (75/55)
Row (Calories)

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WOD - 16JUN16

2016-06-15 18:30:36 admin

Skill:

Front Squat
Find your 1 rep max.
20 min to find

WOD:

Death By Thrusters

(95/65)

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WOD - 15JUN16

2016-06-14 18:30:15 admin

WOD:

Running Annie

Running Annie

For Time:

200m Run
50 Double Unders
50 Sit Ups

200m Run
40 Double Unders
40 Sit Ups

200m Run
30 Double Unders
30 Sit Ups

200m Run
20 Double Unders
20 Sit Ups

200m Run
10 Double Unders
10 Sit Ups

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WOD - 14JUN16

2016-06-13 22:16:09 admin

Skill:

Weighted strict pull ups
3-3-2-2-1-1

WOD:

3 rounds for time

30 push ups
30 pull ups
3 rope climbs

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WOD - 13JUN16

2016-06-12 19:50:07 admin

Skill:

Back squat
(1:30 sec to complete and load for next round)
4-4-4-4-4

Weights
115/75, 135/95, 155/115, 175/135, 195/155

3 sec down, pause 3 seconds at the bottom then power up.

WOD:

18-15-12-9-6
Squat Snatch (95/65)
Bar Facing Burpees

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WOD - 11JUN16

2016-06-11 00:15:15 admin

WOD:

4-Person Teams

1 team member runs a 400M with a 20 WB, while other team members perform work @ their stations:
– KB Swings (53/35) (Scaled: 35/26)
– Box Jumps (24”) (Scaled: Can step up)
– Row for calories Once a team member returns from run, everyone rotates. Final time is when last team member finishes there run. Keep a running total of reps at each station.
Record reps to white board.

Post your results to the Whiteboard.

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WOD - 10JUN16

2016-06-09 18:26:23 admin

Skill:WOD:

h2>

6 min EMOM

1 Clean & Jerk
185/145
5 Ab roll out

WOD:

12 min AMRAP

30 DU
20 WB (20/14)
10 PC 135/95

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