WOD – CrossFit 24 – Southlake, TX

WOD - 11FEB16

2016-02-10 18:30:15 admin

Skill:

Bar Muscle Up

WOD:

For Time

9 Bar Muscle Ups
21 Push Jerks (115/75)
7 Bar Muscle Ups
15 Push Jerks
5 Bar Muscle Ups
9 Push Jerks

(Main Site WOD 02feb16)

Post your results to the Whiteboard.

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WOD - 10FEB16

2016-02-09 18:30:37 admin

Skill:

1 Mile Run

WOD:

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

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WOD - 09FEB16

2016-02-08 18:30:27 admin

Skill:

Kipping Progression

WOD:

12 min AMRAP

12 Chest 2 Bar
12 KB Swings (70/53)
12 Lunges (45/25 plate overhead)

Post your results to the Whiteboard.

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WOD - 08FEB16

2016-02-07 18:30:58 admin

WOD:

20 rds for time

100m Run (around Mailbox)
2 Deadlifts (255/205)
3 Ring Dips
4 Max Effort Vertical Jump (right hand then left hand getting as high as possible on the wall)

30 min time cap

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WOD - 06FEB16

2016-02-05 18:30:26 admin

Skill:

Muscle Up Progression

WOD:

3 rds for time

4 Muscle Ups
8 Snatches (115/75)
12 Pistols alt leg
24 Mountain Climbers

Post your results to the Whiteboard.

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WOD - 05FEB16

2016-02-04 18:30:19 admin

Skill:

Tabata :10/:20 X 6
L-sit hold (rings)
HSH (walk, alt should touch, or hold)
Ab roll out

WOD:

4 AMRAP
2 thrusters (165/125)
6 bar facing burpees

-rest 2 minutes-

4 AMRAP
4 thrusters (135/95)
4 bar facing burpees

-rest 2 minutes-

4 AMRAP
6 thrusters (75/65)
2 bar facing Burpees

Record total reps for all 3 AMRAPS to white board – write total for each AMRAP in comments

Post your results to the Whiteboard.

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WOD - 4FEB16

2016-02-03 19:11:30 admin

WOD:

4 X 100m Row
Post all 4 times

2016 Indoor Fastest time: 13.3s

then

2 x 500m Row
post both times

2016 Indoor Fastest time: 1:11.9

then

1000m Row

2016 Indoor Fastest time: 2:43.9

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WOD - 03FEB16

2016-02-02 18:39:31 admin

WOD:

30 min EMOM

Min 1: 12 Wall Balls (20/14) 10 ft
Min 2: 10 Toes 2 Bar
Min 3: 30 Double Unders + 5 Burpees

Post your results to the Whiteboard.

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WOD - 02FEB16

2016-02-01 19:04:12 admin

Skill:

Squat Clean
Find your 2 rep max.

2-2-2-2-2

WOD:

9 min AMRAP

3 Front Squats (155/105)
6 Strict HSPU
9 Box Jumps (24/20)

Post your results to the Whiteboard.

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WOD - 01FEB16

2016-01-31 19:57:58 admin

Skill:

Hans stand walk (15 min)

WOD:

“Helen”

3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

2 min rest

75 Air Squats for time

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WOD - 30JAN16

2016-01-29 18:30:24 admin

Skill:

Movement Reviews

WOD:

Teams of 2

1 person working at a time

200m Relay (each run 200m)
100 KB Swings (53/35)
80 Wall Balls (20/14) 10 ft
60 Burpees
40 Toes 2 Bar
20 Tire Flips
200m Relay
2 rope Climbs Each

Post your results to the Whiteboard.

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WOD - 29JAN16

2016-01-28 19:23:12 admin

WOD:

Death by 10m Shuttle Run

EMOM
Min 1: 10m
min 2: 10m + 10m
increasing 10m until you can’t make it within the minute

Score = total Meters

Rest 5 min

5 min AMRAP

5 Ring Push Ups
5 SDHP (75/55)

Rest 5 min

5 min AMRAP

5 Ring Push Ups
5 SDHP (75/55)

Post your results to the Whiteboard.

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WOD - 28JAN16

2016-01-27 20:20:43 admin

WOD:

21-15-9

Box Jumps (24/20)
Back Squats (185/135)

Skill:

Post WOD Leg Mobility

Post your results to the Whiteboard.

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WOD - 27JAN16

2016-01-26 20:36:36 admin

WOD:

20 min AMRAP

Max rep Press / Push Press / Push Jerk / Split Jerk (95/65)

When you break:
10 cal Row
25 AbMat Sit Ups
then cont with presses

score = Total Presses

Skill:

Shoulder Mobility after the WOD

Post your results to the Whiteboard.

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WOD - 26JAN16

2016-01-25 18:30:21 admin

Skill:

Coach Led Mobility

WOD:

17 min AMRAP

30 Squats
15 Burpee Pull Ups
30 Double Unders

Post your results to the Whiteboard.

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