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5-23-19

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 needleThe little OG (No Measure)50 ft (half slow half fast)knee to chest 50ft (half slow half fast) butt kick 50ft toy soldiers 50ft walking lunge 2 rounds 10 cossack squat (side to side squats) 10 slow descent air squatsStrengthFront Squat 3×8 @70%+ try for heavier than last weekFront SquatMetcon (Time)5 Rounds: 10 Sit Ups 12 Power Snatch 75/55lbs 14 Pull Ups

By |May 23rd, 2019|WOD|0 Comments

52219

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. In 18 minutes, build to a 1-RM Snatch with no hook grip & without moving feetno hook no feet snatchWarm-upB. Every 90 seconds, for 6 minutes (4 sets): Jerk in Split x 2 reps Build over the course of the 4 sets.press in split jerkWeightliftingC. Every 2 minutes, for 14 minutes (7 sets): Split Jerk with a 2 second pause in receiving *Set 1 = 2 reps @ 75% *Set 2 = 2 reps @ 80% *Set 3 = 2 reps @ 85% *Sets 4-5 = 1 rep @ 90% *Sets 6-7 = 1 rep @ 92-95%Split JerkStrengthD. Every 2:30, for 10 minutes (4 sets): 3″ Deficit Deadlift x 8 reps Start at 55% of your 1-RM Deadlift & work up in weight as you go.Deadlift

By |May 22nd, 2019|WOD|0 Comments

5-22-19

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 needleClean warm up (No Measure)4 muscle cleans 4 front squats 4 above knee hang power cleans 4 front squats 4 below the knee squat cleans 4 front squatsWeightliftingSquat Clean 1-1-1-1-1-1-1 Build to a heavy singleCleanMetcon (Time)For Time: 50 Single Arm Dumbbell Clean and Jerk 50/30lbs 35/25 40 Push Ups 30 Alternating Dumbbell Snatch 20 Kipping Handstand Push-Ups 10 barbell overhead squats 95/65 75/55 10 barbell strict press 95/65 75/55

By |May 22nd, 2019|WOD|0 Comments

5-21-19

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 needleStrength20 min 3 rounds 3 rdls 3 kang squats Deadlift 4×4 @80-90% of 1RMDeadliftMetcon (AMRAP - Rounds and Reps)AMRAP 25 Minutes Bike 12/8 Calories 40 Double Unders Row 12/8 Calories 12 Burpees to 6″ Target

By |May 21st, 2019|WOD|0 Comments

52019

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Press in Receiving Position x 5 reps Build over the course of the 3 sets. Followed by… Every 90 seconds, for 6 minutes (4 sets): 3-Position Snatch x 1 rep (Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground) Build over the course of the 4 sets. Use this as a warm-up exercise.snatch sots press3 Position SnatchWeightliftingB. Every 2 minutes, for 20 minutes (10 sets): Snatch *Sets 1-2 = 2 reps @ 65% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 2 reps @ 75% *Sets 7-8 = 2 reps @ 80% *Sets 9-10 = 1 rep @ 85%SnatchStrengthC. Every 2:30, for 12:30 (5 sets): Front Squat *Set 1 = 2 reps @ 80% *Set 2 = 2 reps @ 85% *Set 3 = 2 reps @ 90% *Set 4 = 2 reps @ 93% *Set 5 = MAX reps @ 82.5%Front SquatAccessoryD. Three sets of: Chin-Ups x 8 reps Hip Extension x 8 reps L-Sit x 15 seconds Rest 45 seconds

By |May 20th, 2019|WOD|0 Comments

5-20-19

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)45 min to get as far as possible 3 Rounds: 50 Air Squats 75 Double Unders rest 5 min thenMetcon (Time)4 Rounds: 20 Kettlebell Swings 70/53lbs 53/35 30 Push Ups Row/ski 500m Rest 2:00

By |May 20th, 2019|WOD|0 Comments

5-19-19

HeadQuarters - CrossFitMetcon (Time)35 min cap for time 25 cal row 24 cal aab 23 cal row 22 cal aab etc down to 1 cal then rest 5 min 15 min amrap 10 db bent over row (5 per side) 10 barbell curl 10 tricep overhead press

By |May 19th, 2019|WOD|0 Comments

5-18-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20 10 cal aab 3 dball over shoulder 100/70 1 rope climb RX- backward facing sled drag 70/45 you go i go style amrap 15 max distance sled pull (forward facing)- 115/90 you go i go per length (gravel to fence) amrap 10 10 kb deadlift/db deadlift 70/53 per hand 5 hspu/ 5 hand release push ups 2 bar muscle ups/ 4 strict pull ups you go i go style

By |May 18th, 2019|WOD|0 Comments

51719

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Press in Receiving Position x 5 reps Build over the course of the 4 sets. Followed by… Every minute, on the minute, for 4 minutes (4 sets): Snatch Balance x 2 reps Build over the course of the 4 sets.snatch sots pressSnatch BalanceWeightliftingB. Every 2 minutes, for 12 minutes (6 sets): Snatch + 2 Hang Snatch x 1 rep *Sets 1-2 = @ 75% of 1-RM Snatch *Sets 3-4 = @ 80% of 1-RM Snatch *Sets 5-6 = @ 85% of 1-RM Snatch Immediately followed by… Every 30 seconds, for 3 minutes (6 sets): Snatch x 1 rep @ 80% of 1-RM SnatchSnatchStrengthC. Every 2:30, for 12:30 (5 sets): Front Squat *Set 1 = 3 reps @ 80% *Sets 2-3 = 3 reps @ 85% *Set 4 = 3 reps @ 90% *Set 5 = MAX reps @ 80%Front SquatAccessoryD. Three sets of: Standing DB Strict Press x 8 reps V-Ups x 30 seconds Rest 30 seconds

By |May 17th, 2019|WOD|0 Comments

5-17-19

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 snatchWeightliftingSnatch Every :30 for 6 Minutes 1 Rep at 75-80%SnatchMetcon (Time)For Time: 100 Front Squat 115/75lbs Every break complete 5 Kipping Handstand Push-Ups RX 5 hand release push ups

By |May 17th, 2019|WOD|0 Comments