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12-11-18

HeadQuarters - CrossFitWarm-up2 Steady Rounds 10 plate touches from plank position 10 db strict press (5x each side) Row 200m place a plate about 6-10 inches from your hands as you are in a plank/ push up position. reach out and touch the plate before returning it back under you. then together: Lizard pose half front split pigeon pose 5x inch worms (press into seal and then into downward dog)Metcon (Time)3 Rounds for Time: 10 Dumbbell Clean and Jerk 50/30lbs 35/20 each hand Run 200mStrengthDeadlift 12-12-12 this is a little different having the strength after the metcon. you will be under a bit more fatigue and these are higher repetitions. these should all look consistent with no break in form.Deadlift

By |December 11th, 2018|WOD|0 Comments

121018

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat + Snatch Balance Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.snatch sots pressWeightliftingB. Every 90 seconds, for 6 minutes (4 sets): Snatch with a 2 second pause just below knee *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch At the 7 minute mark… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 90% of 1-RM SnatchSnatchStrengthC. In 15 minutes, establish a 4-RM Back Squat Rest 3 minutes, then begin: Every 3 minutes, for 9 minutes (3 sets): Back Squat x 4 reps @ 90-95% of 4RM weightBack SquatAccessoryD. Three sets of: Single Arm DB or KB Row x 8 reps Glute Ham Raise x 6-8 reps Rest 60 seconds

By |December 10th, 2018|WOD|0 Comments

12-10-18

HeadQuarters - CrossFitWarm-up (No Measure)6 min cap 2 Steady Rounds: 10 Dumbbell Push Press 10 Sit Ups 10 Calorie Bike then as a class twisted cross thread the needle seal pose lizard pose half front split pigeon poseSnatch warm up (No Measure)3 tall muscle snatch 3 behind the neck press 3 power position muscle snatch 3 behind the neck press 1 overhead squat (or snatch balance) -put down and shake it out- 3 power position power snatch 3 above the knee power snatch 3 behind the neck press 1 snatch balance or overhead squats -put down and shake out- 3 tall full snatch 3 above the knee full snatch 3 below the knee full snatchWeightliftingEMOM for 10 Minutes 1 Misfit Snatch Complex 70%+ of 1RM Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead SquatSnatch ComplexSnatch (power or full) + OHS + Hang snatch (full) + OHSMetcon (Time)5 Rounds: 12 Front Squat 115/75lbs 95/65 9 Handstand Push-Ups def push ups 45/25 6 american kb swings 70/44, 53/35

By |December 10th, 2018|WOD|0 Comments

12-9-18

HeadQuarters - CrossFitMetcon (Time)Metcon (No Measure) EMOM x 24min. (6 Rounds) Min. 1) 15 DB Bench Press Min. 2) 50 Double unders Min. 3) 15 Pull-Ups Min. 4) 10/7 Cal Bike Sprint! Rest 4min. For Time: (CAP: 10min.) 40-30-20-10 American KB Swings 53/35 Push-Ups (Rx+ do your push-ups with one hand on the KB)

By |December 9th, 2018|WOD|0 Comments

12-8-18

HeadQuarters - CrossFitMetcon (Time)teams of 2 with a running clock 0-15 min 42-30-18 front squat 115/75 95/65 burpee over bar hspu (def push ups 45/35) 15-23 min pick one 1) 2k ski 2) 100 cal aab 3) 2k row 23-36 min 4 rounds 40 wall balls 20/14 30 t2b (k2E) 20 power snatch 115/75 95/65

By |December 8th, 2018|WOD|0 Comments

12718

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets.press in split jerkWeightliftingB. Every 3 minutes, for 24 minutes (8 sets): Clean & Jerk *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 86% *Set 4 = 1 rep @ 92% *Set 5 = 1 rep @ 97% *Sets 6-8 = 1 rep @ 101%+ The goal today is to find a 1-RM Clean & Jerk.Clean and JerkStrengthC. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 = 3 reps @ 85% *Sets 3-4 = 3 reps @ 80% *Sets 5-6 = 3 reps @ 75%Front SquatAccessoryD. Three sets of: Front Rack Barbell Lunge x 6 reps each leg Rest 30 seconds Bench Press x 10 reps Rest 60 seconds *Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

By |December 7th, 2018|WOD|0 Comments

12-7-18

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleWarm-upEvery :30 for 4 min 1st :30- 3 strict press+ 3 push press+ 1-2 wrist rotation around bar 2nd :30- 3 push jerk/ squat jerk, really try to sit down if possible. open grip up if needed to really stretch the shoulders/lats. pause 2 seconds in the catchStrengthFind a 1RM Push JerkCycle 5 Day 5 (AMRAP - Rounds and Reps)AMRAP 12 Minutes 30 Double Unders (10 attempts) 10 RX+ Toes to Bar RX k2e 10 Sumo Deadlift High Pull RX+ 95/65lbs RX 75/55

By |December 7th, 2018|WOD|0 Comments

12-6-18

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleWarm-up3 sets 5 kang squats 5 rdl 5 single leg kb deadliftStrength1 Max Set of Deadlifts @ 65% of current 1RM do not grind out reps toward the end. when form starts to break down your set is done.DeadliftCycle 5 Day 4 deadlift (AMRAP - Reps)Cycle 5 Day 4 (AMRAP - Rounds and Reps)In 3:00 Complete 20 Wallballs 20/14lbs 10 Push Ups Rest the remainder In 3:00 Complete 22 Wallballs 12 Push Ups Rest the remainder In 3:00 Complete 24 Wallballs 14 Push Ups Rest the remainder Etc…continue until failure

By |December 6th, 2018|WOD|0 Comments

12518

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 2 minutes, for 12 minutes (6 sets): Power Snatch with a 2 second pause just below knee *Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch *Sets 4-6 = 1 rep @ 85% of 1-RM Power SnatchPower SnatchWeightliftingB. In 17 minutes, establish a 1 Rep Max Split JerkSplit JerkStrengthC. In 17 minutes, build to a 3 Rep Max DeadliftDeadliftAccessoryD. Three sets of: Hip Extension on GHD Machine x 8 reps L-Sit x 20 seconds Rest 60 seconds *Place a barbell or plate on your back if possible for the Hip Extension.

By |December 5th, 2018|WOD|0 Comments

12-5-18

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleWarm-upSnatch warm up (No Measure)3 tall muscle snatch 3 behind the neck press 3 power position muscle snatch 3 behind the neck press 1 overhead squat (or snatch balance) -put down and shake it out- 3 power position power snatch 3 above the knee power snatch 3 behind the neck press 1 snatch balance or overhead squats -put down and shake out- 3 tall full snatch 3 above the knee full snatch 3 below the knee full snatchWeightlifting20 min to establish a 1rm of the following snatch complex: 1 snatch (power or full)+ 1 OHS+ 1 hang snatch (full)+ 1 OHSSnatch ComplexSnatch (power or full) + OHS + Hang snatch (full) + OHSCycle 5 Day 3 (Time)For Time: 40 Pull Ups 40 Thrusters 75/55lbs 40 Calorie Bike **can also row/ski for same cal

By |December 5th, 2018|WOD|0 Comments