WOD – CrossFit 24 – Southlake, TX

WOD - 20AUG14

2014-08-19 19:08:08 admin

Skill:

L-Sit Practice
Box Jumps

WOD:

10 min AMRAP

2 – Pull Ups (Rx+ C2B)
2 – Push Ups (Rx+ HOD)
2 – Box Jumps (24/20)

4 – Pull Ups (Rx+ C2B)
4 – Push Ups (Rx+ HOD)
4 – Box Jumps (24/20)

Cont.

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODPrice Change Postcard Read more... 0 comments

WOD - 19AUG14

2014-08-18 20:22:31 admin

Skill:

Squat Clean

5-3-5-3

WOD:

4 rds FOR TIME:

5 – Squat Cleans (70% 1rm) (Rx+ 80%)
6 – HSPU (Rx+ Strict)
12 – KB Swings (1.5/1) (Rx+ 2/1.5)
24 – Lunges (RX+ 45/25 plate overhead)

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWOD01NOV12 Read more... 0 comments

WOD - 18AUG14

2014-08-17 21:11:26 admin

WOD:

FOR TIME:

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Burpees [Rx + 2 jumping Jacks before dropping for next burpee]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 T2B [Rx + NO SWING]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Thruster [Rx+95]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Wall Balls [Rx + up downs]

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODCrossFit24Logo Read more... 0 comments

WOD - 16AUG14

2014-08-15 18:20:35 admin

Skill:

Tabata hand stand practice

WOD:

for time:

600 m run
50 air squats
50 DU
50 KBS
25 cal row

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODCrossFit24BG Logo Read more... 0 comments

WOD - 15AUG14

2014-08-14 19:37:05 admin

Skill:

Snatch Balance

WOD:

For time

40 – Power Snatch (75/35)
20 – Toes to Bar
30 – Power Snatch (95/55)
30 – Burpees
20 – Power Snatch (115/85)
40 – Wall Balls (20/14)

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODCrossFit Pyramid Read more... 0 comments

WOD - 14AUG14

2014-08-13 18:32:14 admin

Skill:

Pistols

WOD:

For Time

800m – Run

then

5 rounds of

5 – Pistols Each Leg
5 – Wall Climbs
20 – Sit Ups

then

800m – Run

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWOD01FEB13 Read more... 0 comments

WOD - 13AUG14

2014-08-12 19:30:51 admin

Skill:

Max Watt Row … 3 pulls

WOD:

10 1-minute rounds of:

3 – Deadlifts, (275/185)(Rx+ 315/225)
5 – push ups
4 – strict pull ups
Max DU

Rest 1 between rounds. Post number of DU completed each round to comments

Post your results to the Whiteboard.

Posted in: WODTagged in: BenchmarkCoach BassWODCrossFit24LogoLarge Read more... 0 comments

WOD - 12AUG14

2014-08-11 18:36:28 admin

Skill:

EMOM 5 min

4 – Front Squats (75% of arm)
5 – Box Jumps (24/20)

WOD:

For Time:

40 – Front Squat (95/65)
4 – Rope Climb
30 – Front Squat
3 – Rope Climb
20 – Front Squat
2 – Rope Climb
10 – Front Squat
1 – Rope Climb

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWOD30AUG13 Read more... 0 comments

WOD - 11AUG14

2014-08-10 18:26:03 admin

Skill:

EMOM 6 min

5 – Toes 2 Bar
10 – Jumping Lunges

WOD:

21-15-9

Clean & Jerks (135/95)
Burpees (Double Jump)

Finisher:

1 min Max Rep Pull Ups

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassVariantWOD02FEB13 Read more... 0 comments

WOD - 09AUG14

2014-08-08 20:29:02 admin

Skill:

7 min EMOM

1 – Strict Press (75/45)
2 – Push Press
3 – Push Jerk
8 – Rocks

WOD:

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

Push Jerk (115/75) Rx+ (135/95)
C2B Pull Ups
Box Jumps (24/20)

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODBass 205 jerk Read more... 0 comments

WOD - 08AUG14

2014-08-07 20:45:53 admin

Skill:

Muscle Up Progression

Skill:

3 rds for time

400m – Run
4 – Muscle Ups
8 – HSPU
10 – T2B
12 – Squat Cleans (155/115)

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODThruster demo by Adi the Beast Read more... 0 comments

WOD - 07AUG14

2014-08-06 18:30:14 admin

Skill:

Back Squat
Find your 5 rep max.
5-5-5

WOD:

10 min AMRAP

15 – Sit Ups
3 – Chest to Bar Pull Ups
15 – Back Squats(135/95) Rx+(165/135) From the Ground

Post your results to the Whiteboard.

Posted in: WODTagged in: 5rmBenchmarkCoach BassWODCrossFit24Logo Read more... 0 comments

WOD - 06AUG14

2014-08-05 19:25:41 admin

Skill:

Hand Stand

WOD:

For Time:

Down and Up the Ladder

24cal – Row
24 – Knees to Elbow
24 – Box Jump Burpees (30/24)
400m – Run
24 – Pull Ups
24 – Wall Balls
24 – Shoot Throughs
240 – Double Unders

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach BassWODCrossFit24BG Logo Read more... 0 comments

WOD - 05AUG14

2014-08-04 18:30:55 admin

Skill:

EMOM for 6 min

Power Snatch
Power Snatch + Overhead Squat
Squat Snatch

WOD:

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Post your results to the Whiteboard.

Posted in: WODTagged in: 3rmBenchmarkCoach BassGirlWOD15JAN13 Read more... 0 comments

WOD - 04AUG14

2014-08-03 18:23:33 admin

Skill:

Bench Press
Find your 3 rep max.

WOD:

200 Push Ups For Time

15 – Russian Kettlebell Swings EMOM until you reach 200

Finisher:

3 min Row for Max Meters

Post your results to the Whiteboard.

Posted in: WODTagged in: 3rmBenchmarkCoach BassWODCoach Daniel Read more... 0 comments

Comments are closed.