WOD – CrossFit 24 – Southlake, TX

WOD - 30JUL16

2016-07-29 18:30:19 admin

WOD:

For Time

750 Meter Row
50 Kettelbell Swings 53#/35#, Master’s 50+ 44#/26#
750 Meter Row
50 Ring Push-Ups
750 Meter Row
50 Thrusters 75#/55#, Master’s 50+ 65#/45#

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WOD - 29JUL16

2016-07-28 18:30:27 admin

Skill:

Banded Hip Displacement
Banded Terminal Knee Extensions
Banded Hamstring Curls (On the Box Jump 20’ w/ Decreased Friction)

WOD:

5 rounds for time

12 Handstand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#

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WOD - 28JUL16

2016-07-27 18:53:55 admin

Skill:

Spend 15 minutes working on Ring Muscle-Ups.
Go over techniques and scaling options. Every athlete makes 5 legitimate, RX attempts. If have them- Option 1: 3×3 Strict Muscle Ups; Option 2: 2 Sets Max Reps Unbroken

WOD:

For time

42 WallBalls 20#/14#
9 Overhead Squats 95#/65#
30 WallBalls 20#/14#
15 Overhead Squats 95#/65#
18 WallBalls 20#/14#
21 Overhead Squats 95#/65#

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WOD - 27JUL16

2016-07-26 18:30:33 admin

Skill:

Skill
Ankle Mobility w/ Bands- 2 minutes of work each ankle

Warm-Up

Focus on Glute activation.
I.E. Stiff legged Deadlifts (LIGHT)
Banded Stiff Legged Deadlifts
Banded Adductor Activation
BridgesO
On-The-Rig Knee Raises

WOD:

Strength

5 Sets of 3 From the Bottom Front Squat

Set safety arms where your hip is below parallel and load up the bar from this position, stand up, come down, reset, up, reset. On the reset they can take up to 3 seconds to ensure they start from the dead stop, bottom of the squat position

MetCon

10 Min. AMRAP
3 Squat Cleans 200#/140#, Masters 165#/115#
10 Toes 2 Bar
20 Double Unders

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WOD - 26JUL16

2016-07-25 18:30:52 admin

Skill:

Snatch Tech
Focus on 1st Pull Position and Dropping under the bar
Get a few reps at a lighter weight
(95/65)

WOD:

20 rounds
90 seconds per round to perform

3 sec below the knee Snatch grip hold
1 Hang Squat Snatch
1 Overhead Squat

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WOD - 25JUL16

2016-07-24 18:32:57 admin

Skill:

3 x 10 Meter Handstand Walk.

If can not do them, utilize a partner,
i.e. Fist between the knees, hold the Hamstring and Quad and walk with them

WOD:

5 Rounds for time

10 Right Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
14 Front Squats at 135#/95#, Master’s 95#/65#
10 Left Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
8 Ring Dips

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WOD - 23JUL16

2016-07-23 07:53:14 admin

Skill:

3 min AMRAP of Tire Flips.  
If big class then go in heats while others do the Bench Press

WOD:

4 rounds
Bodyweight Bench Press- 6 reps
Max Reps Unbroken Push Ups
Rest 60 seconds
1 Rope Climb
Max Reps Unbroken Pull-Ups
Rest 60 seconds

Log Total Reps of Push-Ups and Pull-ups and number of Re-Racks for Bench Press.  No more than 60 seconds rest between Bench Press and Push Ups, and Rope Climbs and Pull-Ups.

Post your results to the Whiteboard.

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WOD - 22JUL16

2016-07-21 20:08:07 admin

WOD:

1/2 Cindy

10 min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 min

Grace

30 Clean and Jerks (135/95)

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WOD - 21JUL16

2016-07-20 18:56:33 admin

WOD:

15-9-3-6-12
Barbell Movement 135/95
Burpees

15-9-3 Hang Power Clean
6-12 Front Squat

Skill

30 GHD Sit Ups for time

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WOD - 20JUL16

2016-07-19 18:30:16 admin

Skill:

Behind the Neck Split Jerk
1-1-1-1-1-1
Work up to working weight so small jumps in load.

WOD:

15 Min EMOM

1 Snatch
1 Back Squat
1 Behind the Neck Split Jerk

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WOD - 19JUL16

2016-07-18 18:30:05 admin

Skill:

6 sets of Strict Pull-Up.
5 Reps, 6 Reps, 7 Reps, 8 Reps, 9 Reps, 10+ Reps.  
All sets SHOULD be Unbroken.

WOD:

For Time

5 Ground 2 Shoulder Atlas Stone 145#/95#
3 Rope Climbs
3 Ground 2 Shoulder Atlas Stone 145#/95#
2 Rope Climbs
1 Ground 2 Shoulder Atlas Stone 145#/95#
1 Rope Climb

Post your results to the Whiteboard.

Post your results to the Whiteboard.

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WOD - 18JUL16

2016-07-17 18:49:54 admin

Skill:

Post WOD- Hamstring Stretches w/ and without bands.

WOD:

for time

1 Round
20 HandStand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#
Then
2 Rounds
15 Pull-Ups
5 Cleans 185#/135#, Master’s 135#/95#
Then
3 Rounds
12 Burpees
5 Thrusters 135#/95#

Post your results to the Whiteboard.

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WOD - 16JUL16

2016-07-15 18:30:44 admin

Skill:

Shoulder Mobility

WOD:

Karen w/ a Terrible Twist

For Time

150 WallBalls 20#/14#/ 10ft

Every time you drop the Wall Ball you have to perform a minimum of 20 calorie row, before returning to the Wall Ball.

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WOD - 15JUL16

2016-07-14 18:30:15 admin

Skill:

3 Sets of Max Rep Parallette L-Sit Hold
Log Total Time.

WOD:

30 min AMRAP

5 Chest 2 Bar Pull-Up
5 Ring Dips
15 Ab Mat Sit-Ups

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WOD - 14JUL16

2016-07-13 18:30:24 admin

Skill:

7 min AMRAP
7 Knee Raises on the Rings
6 Alternating One-legged Kettelbell Deadlift 35#/26# (One KB in Each Hand)

WOD:

Push Press
7x 45%
7x 50%
7x 55%
7x 60%
7x 65%
7x 70%
7x 75%

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