WOD – CrossFit 24 – Southlake, TX

11-22-17

2017-11-21 19:15:00 admin


CrossFit24 – CrossFit

Back Squat (4-4-4-4)

4 x 4 @ 80%

Bench Press (4-4-4-4)

4 x 4 @ 80%

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

25 Wall Balls 20/14

15 Power Snatch 95/65

200m Run

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11-21-17

2017-11-20 19:15:00 admin


CrossFit24 – CrossFit

Thruster

Work up to a heavy triple

Metcon (Time)

For Time:

1000m Row

5 Rounds:

3 Thrusters (135/95)

6 HSPU

9 Lateral Burpees (over bar)

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11-20-17

2017-11-19 19:15:00 admin


CrossFit24 – CrossFit

Back Squat (12-12-12)

3 x 12 @ 65%

Bench Press (12-12-12)

3 x 12 @ 65%

Metcon (Time)

4 x 400m Sprint

2 Mins Rest
Score is total time, including rest

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11/18/17

2017-11-17 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

In Teams of 2:

8 Min AMRAP:

50 KBS (53/35)

50 Front Squats (135/95)

2 Mins Rest

8 Min AMRAP:

50 Ring/Bench Dips

50 Front Rack Alt Lunges (135/95)

2 Mins Rest

8 Min AMRAP:

50 Jump Squats

50 KB Snatch (53/35)

*One partner works, the other runs 200m
Score is total reps

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11-17-17

2017-11-16 19:15:00 admin

CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

20 Min AMRAP

50 Goblet Squats 53/35

50 Double Unders

40 Box Jumps 24/20

40 T2B

30 C2B Pull Ups

30 Burpees

20 Power Cleans 155/105

20 Jerks 155/105

10 Power Snatch 155/105

10 Muscle Ups
Score is total reps

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11-16-17

2017-11-15 19:15:00 admin


CrossFit24 – CrossFit

Overhead Squat (5-5-5-5-5)

5 x 5 Overhead Squat

Metcon (AMRAP – Reps)

3 Min Amrap

21 Overhead Squats 95/65

21 Over the Rower Burpees

Max Cal Row

3 Min Rest

18 Overhead Squats 115/80

18 Over the Rower Burpees

Max Cal Row

3 Min Rest

15 Overhead Squats 135/95

15 Over the Rower Burpees

Max Cal Row

12 Overhead Squats 155/105

12 Over the Rower Burpees

Max Cal Row
Score = total cals

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11-15-17

2017-11-14 19:15:00 admin

CrossFit24 – CrossFit

Back Squat (3-3-3-3)

4 x 3 @ 80%

Bench Press (3-3-3-3)

4 x 3 @ 80%

Metcon (Time)

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

Deadlift 185/135

2-4-6-8-10-12-14-16-18-20

Push Up

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11-14-17

2017-11-13 19:15:00 admin


CrossFit24 – CrossFit

Hang Power Clean

Work up to a heavy set of 5 Hang Power Clean

Metcon (Time)

For Time:

800m Run

50 Hang Power Clean 115/75

600m Run

30 Hang Power Clean 155/105

400m Run

10 Hang Power Clean 185/125

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11-13-17

2017-11-12 19:15:00 admin


CrossFit24 – CrossFit

Back Squat

5 x 4 @ 70%

Bench Press

5 x 4 @ 70%

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

30 Double Unders

15 C2B Pull Ups

10 Push Press 95/65

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11-11-17

2017-11-10 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Rounds and Reps)

“31 Heros”

31 Min AMRAP

In Teams of 2:

8 Thrusters (155/105)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24″)
Partner 1 performs workout, Partner 2 runs 400m with slam ball (35/20). When Partner 2 returns from the run, Partner 1 will run with slam ball. Partner 2 continues where Partner 1 left off.

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11-10-17

2017-11-09 19:15:00 admin


CrossFit24 – CrossFit

Warm-up (No Measure)

Pull Up Strength:

-5×5 Strict Weighted Pull Ups

-5 Max Set Strict Pull Ups

-5 Max Chin Over Bar Hold

-10 Negatives
Choose one based on strict pull up ability

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

2 Ring Muscle Ups

4 Deadlifts 225/155

5 S2OH 135/95

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11-9-17

2017-11-08 19:15:00 admin

CrossFit24 – CrossFit

Back Squat

4×4 @ 70%

Bench Press

4×4 @ 70%

Metcon (AMRAP – Reps)

3 Rounds

800m Run

Max rep Unbroken Wall Balls

3 Min Rest

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11-8-17

2017-11-07 19:15:00 admin

CrossFit24 – CrossFit

Warm-up (No Measure)

3-5 Sets:

Technique Focus, keep it light

1 Power Snatch +

1 Snatch Balance +

1 Overhead Squat +

1 Squat Snatch

Metcon (Time)

For Time:

50 T2B

40 Push Ups

30 Ball Slams

20 Overhead Squats 95/65

10 Squat Snatches 95/65

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11-7-17

2017-11-06 19:15:00 admin


CrossFit24 – CrossFit

Clean & Split Jerk Complex

12 Min EMOM

1 Power Clean +

2 Split Jerks
If you are new to split jerks, keep it LIGHT and focus on technique!

Metcon (Time)

3 RFT

10 Clean & Jerks

40 Double Unders

400m Run
(Can be power cleans)

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11/6/17

2017-11-05 19:15:00 admin


CrossFit24 – CrossFit

Back Squat

3×8 @ 60%

Bench Press

3×8 @ 60%

Metcon (AMRAP – Reps)

10 Min AMRAP

2-4-6-8-10-12-etc

Thruster 95/65

C2B Pullup

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