WOD – CrossFit 24 – Southlake, TX

WOD - 18APR15

2015-04-17 20:47:31 admin

Skill:

Tabata L sit
8 rds

WOD:

6 min AMRAP

10 – OHS (95/65)
10 – Push Ups
60 – Double Unders

Rest 3 Min

6 min AMRAP

10 – OH Lunges (45/25)
10 – Grasshoppers
1 – Rope Climb

rest 3 min

6 min AMRAP

10 – Wall Balls (20/14)
10 – Clean & Jerks (95/65)

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WOD - 17APR15

2015-04-16 19:27:55 admin

Skill:

Bench Press
Find your 1 rep max.
3-3-3-2-1

WOD:

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

Burpee T2B
Front Squats (135/95)

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WOD - 16APR15

2015-04-15 18:56:58 admin

Skill:

Shoulder Press
Find your 1 rep max.
3-3-3-2-1

WOD:

3 rounds each for time of:
6:00 min to complete below:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Rest ~3 minutes between rounds

Score: time each round and total
If you do not finish record rep and movement you got to at 6:00 min mark

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WOD - 15APR15

2015-04-14 18:30:50 admin

WOD:

30 min EMOM

Min 1
2 – MU
5 – AB Roll Outs

Min 2
5 – SDHP (95/65)
20 – Double Unders

Min 3
5 – Thrusters (95/65)
5 – Burpees

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WOD - 14APR15

2015-04-13 18:30:43 admin

Skill:

Power Snatch + Hang Squat Snatch
20 min

WOD:

For Time

10-8-6-4-2

Power Clean (185/155)
Knee to elbow
Box Jump 24/20

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WOD - 13APR15

2015-04-12 18:30:20 admin

Skill:

Deadlift

5-5-3-5-3-1

Find your 1 rep max

WOD:

For Time

21-15-9

Deadlift (225/185)
HSPU
Pull Ups

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WOD - 11APR15

2015-04-10 20:58:35 admin

Skill:

Mobility

WOD:

4 rds for time

5 – Curtis Ps (5/65)
10 – OHS (95/65)
25 – Double Unders
400m – Run

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WOD - 10APR15

2015-04-09 18:30:37 admin

Skill:

Back Squat
3×10 @ 75% of 1rm

WOD:

4 rds for time

10 – Strict Pull Ups
10 – Strict Ring Dips
10 – Shoot Throughs
10 – Box Jump Overs (24/20)

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WOD - 09APR15

2015-04-08 18:30:44 admin

Skill:

Hang Power Snatch
Find your 2 rep max.
20 MIN

WOD:

4 Rds for total reps

1 min – Wall Ball (20/14)
1 min – Toes 2 Bar
1 min – Row (cals)
1 min – Rest

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WOD - 08APR15

2015-04-07 18:30:26 admin

Skill:

Power Clean + 3 Push Jerks

20 min to find max weight

WOD:

15 Min AMRAP

100m – Run
1 – Rope Climb
3 – Bear Complex (115/85)(must be touch and go)

Bear Complex Review

1 Bear Complex is:

Power Clean
Front Squat
Push Press
Back Squat
Back Rack Push Press

HAPPY BIRTHDAY BONNIE!

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WOD - 07APR15

2015-04-06 19:08:50 admin

Skill:

Front Squat
Find your 1 rep max.
20 min

WOD:

10 min AMRAP

10 – Box Jumps (24/20)
10 – Push Ups (hand release)
10 – Walking Lunges

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WOD - 06APR15

2015-04-05 18:30:14 admin

WOD:

OPT Repeatability Test

3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70 lbs/53lbs
10 Burpees
10 Kettlebell Swings, 70 lbs/53lbs
10 Burpees
10 Kettlebell Swings, 70 lbs/53lbs
Row, 250 m
Resting 10 mins between each round.

Record total time | rd #1 | rd#2 | rd #3 …

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WOD - 04APR15

2015-04-03 18:30:41 admin

Skill:

Overhead Squat
Find your 1 rep max.

Snatch
Find your 1 rep max.

WOD:

8 min AMRAP

3- HSPU
5 – Snatch (95/65)
7 – Toes 2 Bar

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WOD - 03APR15

2015-04-02 18:30:42 admin

Skill:

Bring Sallie Up (45/35)

WOD:

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

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WOD - 02APR15

2015-04-01 18:30:05 admin

Skill:

Muscle Up Progression

WOD:

12 min EMOM

3 – Bench Press (bodyweight)
1 – Muscle Up
10 – Rocks

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