WOD – CrossFit 24 – Southlake, TX

7-27-17

2017-07-26 19:15:00 admin


CrossFit24 – CrossFit

Bench Press (1-1-1-1-1)

5 x 1
Work up to a heavy single

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 T2B

10 Push Ups

15 Shoulder to Overhead (75/55)

30 Double Unders

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-26-17

2017-07-25 19:15:00 admin

CrossFit24 – CrossFit

Warm-up (No Measure)

3 x 10 GHD Sit Ups

Metcon (Time)

For Time:

13 KBS (53/35)

1 Goblet Squat

12 KBS

2 Goblet Squat

11 KBS

3 Goblet Squat

…etc
Continue pattern until 1 KBS and 13 Goblet Squats

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-25-17

2017-07-24 19:15:00 admin


CrossFit24 – CrossFit

Hang Power Clean (1-1-1-1-1)

5 x 1

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

9 Hang Power Cleans (155/105)

11 Pull Ups

600m Run

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-24-17

2017-07-23 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Handstand Push Ups

14 Sumo Deadlift High Pull (75/55)

21 Box Jumps (24/20)

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-22-17

2017-07-21 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Time)

For Time: In Teams of 2

250 Double Unders

50 Cal Row

200 Double Unders

40 Cal Row

150 Double Unders

30 Cal Row

100 Double Unders

20 Cal Row

50 Double Unders

10 Cal Row
Once person working at a time, person “resting” is holding KBs in front rack position

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-21-17

2017-07-20 19:15:00 admin


CrossFit24 – CrossFit

7 x 3 Back Squat

1 Pause (3 seconds)

2 Regular
Use 75% of your 1RM, Rest 2 mins between each set

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Back Squats 135/95

1 Rope Climb

200m Run

Rx is with a 20lb weight vest

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-20-17

2017-07-19 19:15:00 admin


CrossFit24 – CrossFit

Warm-up (No Measure)

5 x 10 (Each Leg) Single Leg Box Step Ups
5 second decent- control entire way down each rep

Metcon (Time)

5 RFT

18 Pistols

6 Bar Muscle Ups

Rest 30 sec between each round

5 Rounds NFT

8 Barbell Rows (95/65)

50 Ft Overhead Plate Walk (45/35)
Rest is included in total time

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-19-17

2017-07-18 19:15:00 admin


CrossFit24 – CrossFit

Warm-up (No Measure)

3 x 10 GHD Sit Ups

Metcon (No Measure)

NFT: Strength

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

Bench Press (max weight unbroken for each set-Build)

Strict Chin Ups

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-18-17

2017-07-17 19:15:00 admin

CrossFit24 – CrossFit

Thruster

Find 3RM Thruster

Metcon (Time)

For Time:

150m Farmer Carry 53/35

30 Thrusters 95/65

150m Farmer Carry

20 Thrusters

150m Farmer Carry

10 Thrusters

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-17-17

2017-07-16 19:15:00 admin


CrossFit24 – CrossFit

Metcon (No Measure)

27 Min EMOM

1- Row 20/15 Cals

2- 40 Double Unders + 10 Burpees

3- Rest

Finisher:

3 Rounds NFT

10 Hollow Rocks

30 Sec Right Side Plank

30 Sec Left Side Plank

30 Sec Superman

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-15-17

2017-07-14 19:15:00 admin


CrossFit24 – CrossFit

Metcon (Time)

Teams of 3:

150 Push Ups

9 Rope Climbs

50 Synchronized Pull ups

800m Run

50 Synchronized Burpees

9 Rope Climbs

150 Wallballs

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-14-17

2017-07-13 19:15:00 admin


CrossFit24 – CrossFit

Power Clean

3 x 1 Power Clean @ 65%

2 x 1 Power Clean @ 85%

1 x 1 Power Clean @ 95%

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP (135/95)

4 Power Cleans

4 Jerks

40 Abmat Sit Ups

4 Clean & Jerks

8 T2B

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-13-17

2017-07-12 19:15:00 admin


CrossFit24 – CrossFit

Front Squat

5-3-1

Metcon (Time)

For Time:

30 Curtis P’s

Then 30-20-10

KBS (53/35)

Double Unders

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-12-17

2017-07-11 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

4 Min AMRAP (135/95)

12 Power Cleans

12 Double Unders

12 HSPU

Rest 2 Mins

3 Min AMRAP

9 HSPU

9 Double Unders

9 Hang Power Cleans

Rest 2 Mins

2 Min AMRAP

6 Power Cleans

6 Double Unders

6 HSPU

Rest 2 Mins

3 HSPU

3 Double Unders

3 Hang Power Cleans

Posted in: WODCrossFit24LogoLarge Read more... 0 comments

7-11-17

2017-07-10 19:15:00 admin


CrossFit24 – CrossFit

Metcon (AMRAP – Reps)

30 Min AMRAP:

500m Row

Max unbroken set of OHS (45/35)

400m Run

Max unbroken set of C2B Pull ups
Score is total reps of Overhead Squat and Chest to Bar Pull ups

Posted in: WODCrossFit24LogoLarge Read more... 0 comments