WOD – CrossFit 24 – Southlake, TX

WOD - 25JUL14

2014-07-24 18:30:58 admin

Skill:

Clean
Find your 1 rep max.

WOD:

4 rds for time

10 – Hang Squat Cleans (135/95)
5 – Muscle Ups

Post your results to the Whiteboard.

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WOD - 24JUL14

2014-07-23 18:30:02 admin

Skill:

Legless Rope Climbs

WOD:

For Time

21 – Deadlifts (275/185)
3 – Legless Rope Climbs
15 – Deadlifts
2 – Legless Rope Climbs
9 – Deadlifts
1 – Legless Rope Climb

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WOD - 23JUL14

2014-07-22 18:30:44 admin

Skill:

HSPU

WOD:

15 min AMRAP

100m – Farmers Carry (35/25)
30 – Box Jumps (24/20)
20 – Abmat Sit Ups
10 – HSPU

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WOD - 22JUL14

2014-07-21 18:30:38 admin

WOD:

For Time:

30 – Thrusters (95/65)
20 – Knees to Elbows
400m – Run

20 – Thrusters (115/85)
30 – Knees to Elbows
400m – Run

10 – Thrusters (135/105)
40 – Knees to Elbows
400m – Run

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WOD - 21JUL14

2014-07-20 18:30:20 admin

Skill:

Mobility

WOD:

For Time:

10 rds
5 – Pull Ups
5 – Push Ups

then

5 rds
10 – Wall Ball Sit Ups
10 – PVC Back Ext.

then

2 rds
25 – Wall Balls (20/14) 10 ft
25 – Box Jumps (24/20)

Post your results to the Whiteboard.

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WOD - 19JUL14

2014-07-18 18:30:50 admin

WOD:

Triple 3 – Games Event #3

Teams of 2

3000m – Row
300 – Double Unders
3 mile – Run

Switch as needed with partner

Post your results to the Whiteboard.

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WOD - 18JUL14

2014-07-17 18:30:59 admin

Skill:

Kipping Progression

WOD:

For Time:

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

100m – Run (just 1 each round)
KB Swings (1.5/1)
Toes 2 Bar

Post your results to the Whiteboard.

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WOD - 17JUL14

2014-07-16 18:30:40 admin

Skill:

Front Squat
Find your 1 rep max.

WOD:

15 min AMRAP

8 – Front Squats (50% 1rm)
12 – Ab Mat Sit Ups
50 – Double Unders

Post your results to the Whiteboard.

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WOD - 16JUL14

2014-07-15 18:30:37 admin

Skill:

Squat Snatch Tech

WOD:

6 rounds for time

3 – Squat Snatch (95/65)
6 – Overhead Squat (95/65)
9 – Pull Ups

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WOD - 15JUL14

2014-07-14 19:11:09 admin

Skill:

Tabata Plank

WOD:

AMRAP

3 min AMRAP

Row – For CALs

rest 3 min

3 min AMRAP

10 – KB Swings (1.5/1)
10 – Box Jumps

rest 3 min

3 min AMRAP

10 – Wall Balls (20/14) 10ft
10 – Double Unders

Score = total reps + CALs

Post your results to the Whiteboard.

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WOD - 14JUL14

2014-07-13 19:41:09 admin

Skill:

Hang Clean
Find your 1 rep max.

WOD:

“DT”

5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post your results to the Whiteboard.

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WOD - 12JUL14

2014-07-11 19:42:18 admin

Skill:

Back Squat
Find your 10 rep max.

WOD:

10 min AMRAP

2 – Back Squats (95/65)
2 – Bar Over Burpee
4 –
4 –
6 -
6 –
etc

Post your results to the Whiteboard.

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WOD - 11JUL14

2014-07-10 18:30:33 admin

Skill:

Max Height Box Jump

WOD:

For Time:

50 – K2E
50 – Push Ups
50 – Double Unders
50 – Jumping Lunges
50 – Wall Balls (20/14) 10ft
50 – Box Jumps (24/20)

Post your results to the Whiteboard.

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WOD - 10JUL14

2014-07-09 18:54:31 admin

Skill:

Clean & Jerk Technique

WOD:

3 Rounds

Clean & Jerk Ladder

50 sec AMRAP, 10 Sec Rest/Trasition

55/65/75/85/95/105/115/125/135/155/165/185

When you complete the ladder or can no longer advance start over from the beginning
Score = weight x reps

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWOD19JAN13 Read more... 0 comments

WOD - 09JUL14

2014-07-08 18:30:49 admin

Skill:

3 rope climbs for time

WOD:

12 min amrap

50 kbs (53/36)
40 air squats
30 mountain climbers
20 double unders
10 burpees
1 rope climb

Post your results to the Whiteboard.

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