WOD – CrossFit 24 – Southlake, TX

WOD - 05MAR15

2015-03-04 20:53:50 admin

Skill:

Mobility

WOD:

“WOD 1″

For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

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WOD - 04MAR15

2015-03-03 19:16:04 admin

Skill:

Med Ball Cleans

WOD:

5 min AMRAP

3 – Ring Dips
3 – Burpees

Rest 5 min

5 min AMRAP

3 – Ring Push Ups
3 – Med Ball Cleans (20/14)

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WOD - 03MAR15

2015-03-02 18:41:13 admin

Skill:

Double Unders

WOD:

10 min AMRAP

5 – Thrusters (95/65)
15 – Double Unders

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WOD - 02MAR15

2015-03-01 19:55:42 admin

Skill:

Hang Clean
Find your 3 rep max.

WOD:

20 rds for time

5 – Wall Balls (20/14) 10 ft
3 – Hang Cleans (205/135)
15 sec – High Hang Hold

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WOD - 28FEB15

2015-02-27 21:34:10 admin

Skill:

Rowing

WOD:

5 rd for time

2 min – Rowing (Cals)
2 min – Rest

Score = total Cals

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WOD - 27FEB15

2015-02-26 21:12:03 admin

WOD:

CrossFit Open 15.1

With a 15 min running clock:

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

then

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

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WOD - 26FEB15

2015-02-25 18:30:24 admin

Skill:

Bench Press
Find your 1 rep max.

WOD:

For Time

21-15-9

Bench Press (135/95)
Box Jumps (24/20)

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WOD - 25FEB15

2015-02-24 18:30:44 admin

Skill:

Mobility

WOD:

For Time

Annie’s Muscles

50-40-30-20-10
Double Unders
Sit Ups

5-4-3-2-1
Muscle Ups

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WOD - 24FEB15

2015-02-23 18:30:20 admin

WOD:

For Time

30 – Pistols
15 – Shoulder to Overhead (135/95)

20 – Pistols
10 – Shoulder to Overhead

10 – Pistols
5 – Shoulder to Overhead

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WOD - 23FEB15

2015-02-22 18:30:10 admin

WOD:

CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

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WOD - 21FEB15

2015-02-20 18:30:58 admin

Skill:

3 sets of

60 sec Ring L-sit Hold
rest 30 sec
60 sec Handstand Hold
rest 30 sec

WOD:

6 Min AMRAP

3 – Squat Snatches (135/95)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

rest 4 min

6 Min AMRAP

3 – Squat Snatches (115/75)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

rest 4 min

6 Min AMRAP

3 – Squat Snatches (95/65)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

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WOD - 20FEB15

2015-02-19 18:30:40 admin

WOD:

For Time

Down and Back Up

10 – HSPU
9 – Box Jumps (24/20)
8 – Overhead Squats (95/65)
7 – Wall Balls (20/14) 10 ft
6 – Sumo Deadlift High Pull (95/65)
5 – Clapping Push Ups
4 – Strict Press (95/65)
3 – Bar Muscle Ups
2 – Rope Climbs
100m – Run

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WOD - 19FEB15

2015-02-18 18:30:25 admin

Skill:

1 rm Turkish Get-Up

WOD:

12 min AMRAP

5 – Deadlifts (275/185)
10 – Bar Over Burpees

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WOD - 18FEB15

2015-02-17 18:30:16 admin

WOD:

100 – Double Unders
20 – Front Squats (115/85)
75 – Double Unders
15 – Front Squats
50 – Double Unders
10 – Front Squats
25 – Double Unders
5 – Front Squats

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WOD - 17FEB15

2015-02-16 18:30:42 admin

Skill:

Clean Technique

WOD:

“Elizabeth”

21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

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