WOD – CrossFit 24 – Southlake, TX

WOD - 26MAR15

2015-03-25 18:30:18 admin

Skill:

Med Ball Clean

WOD:

5 min AMRAP

3 – Deadlift (135/95)
3 – Med Ball Clean (20/14)

3 min Rest

5 min AMRAP

3 – Power Clean (135/95)
3 – Ring Push Ups

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODTricia Bio 2 Read more... 0 comments

WOD - 25MAR15

2015-03-24 18:30:42 admin

Skill:

Tabata Plank Hold

WOD:

14 min AMRAP

15 – Ground 2 Overhead(45/35 plate)
25 – Abmat Sit-Ups
35 – Air Squats

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODCrossFit 24 - Forging Elite Fitness - Southlake, Grapevine, Trophy Club, Fort Worth, and Keller Texas Read more... 0 comments

WOD - 24MAR15

2015-03-23 18:30:41 admin

Skill:

Back Squat

10-10-10

WOD:

10 min AMRAP
2 – wall climbs
2 – box jump overs (24/20)
4
4
6
6
8
8
Etc

Post your results to the Whiteboard.

Posted in: WODTagged in: 10rmCoach DanielWODCF24 kids wall climb Read more... 0 comments

WOD - 23MAR15

2015-03-22 19:39:13 admin

Skill:

400 Meter Run

WOD:

14 mins of:

30 – Burpees (Games Style)
30 – Thrusters (75/45)
25 – Burpees
25 – Thrusters (95/65)
20 – Burpees
20 – Thrusters (135/95)
15 – Burpees
Max Rep Thrusters (155/115)

Post your results to the Whiteboard.

Posted in: WODTagged in: BenchmarkCoach DanielWODBG main Read more... 0 comments

WOD - 21MAR15

2015-03-20 18:30:51 admin

WOD:

CrossFit Games Open Workout 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Post your results to the Whiteboard.

Posted in: WODTagged in: 15.4Coach DanielOpenWOD2015Open-logo-week4 Read more... 0 comments

WOD - 20MAR15

2015-03-19 20:15:34 admin

Skill:

Mobility

WOD:

15 min AMRAP

3 – Burpees
3 – C2B Pull Ups
3 – Fwd Rolls
100m – Run

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODIMG_0217 Read more... 0 comments

WOD - 19MAR15

2015-03-18 18:30:16 admin

Skill:

10 min EMOM

2 – Back Squats 60% of 1 rm

WOD:

12 min EMOM

3 – Power Cleans (165/115)
5 – Ring Dips
7 – Box Jumps(24/20)

Post your results to the Whiteboard.

Posted in: WODTagged in: EMOMWODLTW_7139 Read more... 0 comments

WOD - 18MAR15

2015-03-17 19:30:50 admin

Skill:

1 min Row for CALS

WOD:

8 rds for reps

100m – Run
Max Rep Strict Press (95/65)
when you fail
Max Rep Push Press
when you fail
Max Rep Push Jerk

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODLTW_7153 Read more... 0 comments

WOD - 17MAR15

2015-03-16 18:38:06 admin

WOD:

Thruster
Find your 3 rep max.

WOD:

12 min AMRAP

2 thrusters (95/65)
2 bar facing burpees
4…
4…
6…
6…
And so on!!!!

Post your results to the Whiteboard.

Posted in: WODTagged in: 3rmCoach DanielVariantWODLTW_7151 Read more... 0 comments

WOD - 16MAR15

2015-03-15 19:01:05 admin

WOD:

Makaylas Bday WOD

For Time:
3 rds of:
3 Squat Cleans (185/135)
16 Pull-ups
91 M Row
24 DU
Rest 3 Min then:
3 rds of:
3 Squat Cleans (185/135)
16 Pull-ups
91 M Row
24 DU

Post your results to the Whiteboard.

Posted in: WODTagged in: BirthdayCoach DanielWODCrossFit24 Logo Full Read more... 0 comments

WOD - 14MAR15

2015-03-13 20:19:29 admin

WOD:

2015 Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Tie break is time of finishing the last set of double unders – Post Time To The notes section

Post your results to the Whiteboard.

Posted in: WODTagged in: 15.3Coach DanielOpenWOD2015Open-logo-week3 Read more... 0 comments

WOD - 13MAR15

2015-03-12 19:46:59 admin

Skill:

Double Unders

WOD:

2 rds for time:

100 – DU
50 – toes to bar
25 -Air squats

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWOD13FEB13 Read more... 0 comments

WOD - 12MAR15

2015-03-11 18:30:09 admin

Skill:

10 min EMOM

5 – Deadlifts (75% of 1rm)

WOD:

10 min AMRAP

3 – Deadlifts (95/65)
15 – Double Unders
1 – Muscle Up

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODTricia Bio 2 Read more... 0 comments

WOD - 11MAR15

2015-03-10 18:30:09 admin

Skill:

Rope Climb

WOD:

10 min AMRAP

5 – Front Squats (95/65)
5 – Bar Over Burpees
1 – Rope Climb

Post your results to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODBonnie Bio 3 Read more... 0 comments

WOD - 10MAR15

2015-03-09 18:30:58 admin

WOD:

For time:

800 run
60 double unders
50 air squats
40 ab mat sit ups
30 push ups
20 box jumps
10 HSPU
Then back up the ladder!

Post your scores to the Whiteboard.

Posted in: WODTagged in: Coach DanielWODTricia Bio 1 Read more... 0 comments

Comments are closed.