WOD – CrossFit 24 – Southlake, TX

WOD - 25MAY15

2015-05-24 18:30:19 admin

WOD:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post your results to the Whiteboard.

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WOD - 23MAY15

2015-05-22 18:50:50 admin

Skill:

500 Meter Row

WOD:

Teams of 2

8 rounds each of

200m – Row
10 – Burpees

Each teammate does 8 rds alternating after each round

Post your results to the Whiteboard.

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WOD - 22MAY15

2015-05-21 18:30:01 admin

Skill:

15 min EMOM

Hang Power Snatch

2 reps @60-70% @0-6min
2 reps (70-80%) @7-11 min
1 rep (80-960%) @12-15 min

WOD:

“Randy”

For time:
75 Power Snatches (75/55 lbs)

Post your results to the Whiteboard.

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WOD - 21MAY15

2015-05-20 18:30:06 admin

Skill:

Front Squat Tech

WOD:

3 min AMRAP

5 – Front Squats (135/95)
5 – Burpees

rest 1 min

3 min AMRAP

Double Unders

rest 1 min

3 min AMRAP

5 – Front Squats (95/65)
5 – Burpees

Post your results to the Whiteboard.

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WOD - 20MAY15

2015-05-19 18:30:09 admin

Skill:

Med Ball Clean

WOD:

5 Rds (Fight Gone Bad Style)

Med Ball Cleans (20/14)
Tire Flips
Sumo Deadlift High Pull (75/65)
Push Press (75/65)
Row for Cals

Post your results to the Whiteboard.

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WOD - 19MAY15

2015-05-18 18:30:47 admin

Skill:

Bench Press Tech

WOD:

For load, not time

10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Ups

Max load UNBROKEN on Bench Press

Post your results to the Whiteboard.

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WOD - 18MAY15

2015-05-17 18:35:53 admin

Skill:

25 KB Swings (1.5/1) for time

WOD:

For Time

800m – Run
21 – KB Swings (1/.5/1)
21 – KB Goblet Squats (1.5/1)
400m – Run
15 – KB Swings
15 – KB Goblet Squats
200m – Run
9 – KB Swings
9 – KB Goblet Squats

Post your results to the Whiteboard.

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WOD - 16MAY15

2015-05-15 19:15:09 admin

Skill:

Rowing Tech

WOD:

Teams of 2

3 rds each of

500m – Row
400m – Run

partner 1 does the row and run as fast as possible
partner 2 starts when partner 1 gets back from the run
each partner does 3 rds

Post your results to the Whiteboard.

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WOD - 15MAY15

2015-05-14 18:30:42 admin

Skill:

10 min EMOM

1 – Back Squat @75% of 1 rm

WOD:

12 min AMRAP

3 – Power Cleans (165/115)
5 – Ring Dips
7 – Box Jumps

Post your results to the Whiteboard.

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WOD - 14MAY15

2015-05-13 18:30:08 admin

Skill:

Rope Climb

WOD:

7 rds on the 3 min

200m – Run
12 – Toes 2 Bar
1 – Rope Climb

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WOD - 13MAY15

2015-05-12 18:30:13 admin

Skill:

Kipping Progression

WOD:

4 rds for time

400m – Run
5 rds – Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)

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WOD - 12MAY15

2015-05-11 18:30:40 admin

Skill:

2 min Max Rep Double Unders

WOD:

5 min AMRAP

6 – Jumping Lunges (alt legs)
5 – Ring Dips

rest 3 min

5 min AMRAP

5 – Front Squats (45/35)
5 – Push Press (45/35)

Post your results to the Whiteboard.

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WOD - 11MAY15

2015-05-10 19:04:32 admin

Skill:

Squat Snatch

20 min to find 1 rm Squat Snatch

WOD:

9 min AMRAP

Teams of 2

2-4-6-8-10-12…

Snatches (135/95)
Bar Over Burpees

Score=total rep
break up reps anyway between teammates

Post your results to the Whiteboard.

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WOD - 09MAY15

2015-05-08 18:30:18 admin

Skill:

Tabata Plank

WOD:

5 rds for time

100m – Farmers Carry (35/25)
20 – Burpees (games Style)

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WOD - 08MAY15

2015-05-07 18:30:50 admin

Skill:

HSPU Progression

WOD:

3 rds for time

800m – Run
20 – Power Cleans (95/65)
10 – OHS (95/65)
5 – HSPU

Post your results to the Whiteboard.

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