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11-15-18

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 needleStrengthPush Press 4×2 @ 85-90%. go based on feel. be sure to try and stay connected to the bar and drive through the ground with your feet! This is not a push jerk so be sure to try and not rebend your legs after the bar leaves your shoulders.Push PressMetcon (Time)8 Rounds: 3 Power Cleans 165/95lbs rx 135/85 12 Wallballs 20/14lbs

By |November 15th, 2018|WOD|0 Comments

111418

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Power Snatch x 2 reps *Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch *Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.Power SnatchWeightliftingB. Every 2:30, for 15 minutes (6 sets): Behind The Neck Split Jerk + Split Jerk *Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split JerkSplit JerkStrengthC. In 12 minutes build to: Deadlift – 2 reps @ 85% of 1-RM Deadlift Immediately followed by… Every 90 seconds, for 7:30 (5 sets): Speed Deadlift x 2 reps @ 75% Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goalDeadliftAccessoryD. Three sets of: Hip Extension on GHD Machine x 10 reps L-Sit x 20 seconds Rest 60 seconds

By |November 14th, 2018|WOD|0 Comments

11-14-18

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 needleMetcon (Time)For Time: 100/80 Calorie Row/ski 30 Dumbbell Snatch 70/45lbs 50/30 30 Sandbag Cleans 150/100 100/60 rest 5 min thenMetcon (Time)3 Rounds: 20 Thrusters 75/55lbs 45/35 4 Muscle Ups 8 c2b Rest 1:00

By |November 14th, 2018|WOD|0 Comments

11-13-18

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 needleWeightlifting20 min Power clean 4×1 clean Pull 4×1 clean Deadlift 4×1 try and work up to slightly heavier than last time. aiming for power clean at 87%+, clean pull at 100%+ and clean deadlift at 110%+Power CleanClean PullClean DeadliftMetcon (AMRAP - Rounds and Reps)AMRAP 30 Minutes Bike 2k or 1k row/ski 30 Dumbell Snatch RX+ 50/30lbs RX-35/20 20 box step ups hugging RX+45/25 RX-25/15 10 RX+Toes to Bar RX-k2e

By |November 13th, 2018|WOD|0 Comments

11-12-18

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 needleFull snatch warm up (No Measure)3 tall muscle snatch 1 pause ohs 3 power position muscle snatch 1 pause ohs 3 low hang muscle snatch 1 pause ohs 3 tall power snatch 1 pause ohs 3 power position power snatch 1 pause ohs 3 low hang power snatch 1 pause ohs 3 tall snatch 3 power position snatch 3 low hang snatchWeightliftingSnatch 6×3 @ 75-80%. Go based on feel. percentage can be above or below listed. working for technique not weightSnatchMetcon (Time)4 Rounds 10 floor pressRX+ 135/75 RX 95/55 Run 200m 15 Pull Ups RX+ 12 strict Run 200m

By |November 12th, 2018|WOD|0 Comments

111218

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Snatch Press from Receiving x 4 reps Build over the course of the four sets. Followed by…. Every 2 minutes, for 8 minutes (4 sets): Snatch Grip Behind The Neck Push Press + 2 Overhead Squats Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.snatch sots presssnatch push pressWeightliftingSnatchStrengthC. In 17 minutes, establish a 10 Rep Max Back Squat Then, at the 20 minute mark begin… Every 3:30, for 7 minutes (2 sets): Back Squat x 10 reps @ 92.5% of 10-RMBack SquatAccessoryD. Three sets of: Prone Bench Row x 8 reps Glute Ham Raise x 6 reps Rest 60 seconds *Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.

By |November 12th, 2018|WOD|0 Comments

11-11-18

HeadQuarters - CrossFitMetcon (Calories)EMOM 30 Min 1: Max cal on machine Min 2: restAccessoryE2MOM 12 Set 1: :20 plank hold+ 30 ft plate bear crawl+ :20 plank hold Set 2: 10 box hurdles

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

11-10-18

HeadQuarters - CrossFitMetcon (AMRAP - Reps)teams of 2 (0-10min.) Row 1000m 50 Front Squats 95/65 (10-20min.) 150 Double-unders 50 Pull-ups 30 muscle ups (20-32min.) 2 Rounds: 25 Burpees 25 Alt. DB Snatch 50/30 35/20 (32-40min.) 400m Run (only 1 at a time) 50 Barbell Thrusters max russian twist holding a 5lb plate in remaining time for each interval. one person working at a time.

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

11918

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Press in Split Jerk Position x 5 reps Build over the course of the 4 sets.press in split jerkWeightliftingB. Every 3 minutes, for 12 minutes (4 sets): 2 Cleans + 2 Front Squats + 1 Jerk *Sets 1-2 = 1 rep @ 65% of 1-RM Clean & Jerk *Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk (Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk) At the 13 minute mark. . . Every 2 minutes, for 4 minutes (2 sets): Clean & Jerk x 1 rep @ 80% of 1-RM Clean & JerkClean and JerkStrengthC. In 18 minutes, establish a 1-RM Enderton Front Squat Complex (Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)Enderton Front Squat complexTake the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complexAccessoryD. Three sets of: Barbell Step Ups x 6 reps each leg Rest 30 seconds Behind The Neck Push Press x 8 reps Rest 30 seconds (Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

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

11-9-18

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 needleSnatch 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 snatchWeightliftingPower snatch 4×1 snatch Pull 4×1 snatch Deadlift 4×1 try and go a little heavier than you did before. power snatch 85%+, snatch pull 95%+ snatch deadlift 105%+Power SnatchSnatch PullSnatch Grip DeadliftMetcon (AMRAP - Rounds and Reps)AMRAP 8 Minutes: 40 russian Kettlebell Swings 53/35lbs 20 Calorie Row 10 Squat Cleans 135/85 115/75

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