WOD – CrossFit 24 – Southlake, TX

WOD - 24NOV14

2014-11-23 18:30:33 admin

Skill:

WOD movements

WOD:

Teams of 3 “Linda”

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

Bench Press (body weight)
Deadlift (1.5x body weight)
Clean (0.75x body weight)

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WOD - 22NOV14

2014-11-21 18:30:29 admin

Skill:

Clean & Jerk Tech

WOD:

30 min EMOM

1 – C&J
3 – C2B Pull Ups

Min 0-10: 60% of 1rm
Min 11-20 75% of 1rm
Min 21-30 85% of 1rm

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WOD - 21NOV14

2014-11-20 18:30:40 admin

Skill:

Kipping Ring Dips

WOD:

10 rds for time

5 – Ring Dips
10 – KB Swings
15 – Double Unders

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WOD - 20NOV14

2014-11-19 18:30:26 admin

Skill:

10 min EMOM
2 Squat Snatch (95/65)

WOD:

For time:

400m – Run
40 – Power Cleans
30 – Back Squats
20 – Front Squats
10 – Snatch
All Weights (95/65)

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WOD - 19NOV14

2014-11-18 18:30:44 admin

Skill:

250 Meter Row x 3

WOD:

Teams of 3

#1 does: Wod #1

500m – row
40 – air squats
30 – sit ups
20 – push ups
10 – pull ups

#2 holds 36lb kb in front rack

#3 holds 53lb kb in front rack

Once #1 finishes WOD1 they hold the 53lb kb and #2 moves to WOD1, #3 moves to 36lb kb and waits for there turn at WOD1. If anyone holding the kb drops from front rack, the member doing WOD1 must stop working and wait till all members are in front rack again.

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WOD - 18NOV14

2014-11-17 18:30:43 admin

Skill:

Thruster Tech

WOD:

12 min AMRAP

1 – Muscle Up
1 – Thruster (135/95)
2 – MU
2 – Thruster
3 – MU
3 – Thruster
4 – …
4 – …
etc…

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WOD - 17NOV14

2014-11-16 19:08:20 admin

Skill:

Push Press
Find your 1 rep max.
1-1-1-1-1

WOD:

Teams of 2
1 min – 20 Burpees
2 min – 60 Deadlift (135/95)
3 min – 100 Shoulder to Overhead (75/45)
4 min – Max Rep Double Unders

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WOD - 15NOV14

2014-11-14 18:30:02 admin

Skill:

Kipping

WOD:

For time:

800m – Run
10 – Strict L-Sit pull ups
400m – Run
20 – Strict Pull ups
200m – RUN
30 – Kipping Pull ups

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WOD - 14NOV14

2014-11-13 18:30:11 admin

Skill:

Front Squat
5-3-1
Heaviest load for each set.

WOD:

7 rds:
7 – Hang Power Cleans (95/65)
7 – Front Squats (95/65)

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WOD - 13NOV14

2014-11-12 18:30:56 admin

Skill:

Hand Stand Push Up

WOD:

5 rds (FGB style)

Double Unders
Handstand Push-up
Toes to Bar
Wallball (20/14) 10ft
Row for Cals

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WOD - 12NOV14

2014-11-11 18:30:18 admin

Skill:

10 min EMOM
6 Pistols
1 Muscle Up

WOD:

With a 12 Running Clock

1600m – Run
30 – Burpees over bar
Max Rep Deadlift (185/135) for the remainder of time.

Score = Total# of Deadlifts

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WOD - 11NOV14

2014-11-10 18:30:40 admin

Skill:

The Squat

WOD:

4 rds of:

4 min AMRAP of Cindy
Rest 2 min

Score = Total rds of Cindy
5 pull ups
10 push ups
15 air squats

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WOD - 10NOV14

2014-11-09 18:45:16 admin

Skill:

Snatch Grip Pulls
Heavy, working on the Shrug

5-3-1

WOD:

For time:

21-15-9
Snatch (95/65)
Ring dips

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WOD - 08NOV14

2014-11-07 18:30:21 admin

Skill:

Squat Cleans

WOD:

30 min EMOM

1 Squat Clean (Go up in weight every 5 min)
Plus
3 – Chest 2 Bar Pull Ups (Odd min)
1 – Rope Climb (Even min)

Rx weight men (95/115/135/165/185/205)
Rx weight women (65/85/105/125/145/165)

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WOD - 07NOV14

2014-11-06 18:30:40 admin

Skill:

Double Under Progression

WOD:

3 rds for time

20 – Deadlift (225/155)
40 – Double Unders (3x singles)
20 – Wall Balls (20/14) 10 ft

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