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10-6-19

HeadQuarters - CrossFitMetcon (Time)For Time 10 Burpees _ 10 Burpees 25 Calories of choice _ 10 Burpees 25 Calories of choice 50 Double Unders _ 10 Burpees 25 Calories of choice 50 Double Unders 100 Russian KB Swings 53/35 _ 10 Burpees 25 Calories of choice 50 Double Unders 100 Russian KB Swings 53/35 150 Air Squats

By |October 6th, 2019|WOD|0 Comments

10-5-19

HeadQuarters - CrossFitMetcon (Time)teams of 2 3 rounds 80 du 50 wall balls 30 power snatch 75/55 rest 5 min 4 rounds 200m run together 8 squat cleans 165/105 135/85 rest 5 min 5 rounds 30 cal aab 15 push jerk 115/75 95/65 10 c2b or pull ups

By |October 5th, 2019|WOD|0 Comments

10-4-19

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 needleWeightliftingwarm up 5 strict press 5 push press 5 push jerk 5 split jerk pause in the top position of each of these Find 1RM Jerk from Blocks or Rack (push or split)Push JerkSplit Jerk2019 C4D5 (AMRAP - Rounds and Reps)AMRAP 7 Minutes 25 Double Unders RX-40 singles 10 hang power cleans 95/65 75/55 this is a short window. try to keep moving the entire time.

By |October 4th, 2019|WOD|0 Comments

10-3-19

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 squatsStrengthFind a 1RM Front SquatFront Squat2019 C4D4 (Time)15 RX+Handstand Push-Ups RX- hand release push ups 15 Power Snatch 75/55lbs 12/12 9/9 6/6 3/3 this is a sprint. goal is to go unbroken across all or at least 9 down.

By |October 3rd, 2019|WOD|0 Comments

10-2-19

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 squatsWeightlifting20 min to establish Find 1RM Clean (power or full)CleanPower Clean2019 C4D3 (AMRAP - Reps)AMRAP 4 Minutes x 3 Row 500m/400m 12 Deadlifts 225/155lbs 205/125 Max strict pull ups RX- pull ups in remaining time Rest 2:00 try to choose the deadlift weight that will give you maybe 40 seconds for at least the first round

By |October 2nd, 2019|WOD|Comments Off on 10-2-19

10-1-19

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 squatsStrength20 min to establish Find a 3RM Back SquatBack Squat2019 C4D2 (Time)3 Rounds: 12 Thrusters 95/65 75/55 15 Bar Facing Burpees 15 Toes to Bar k2e

By |October 1st, 2019|WOD|Comments Off on 10-1-19

9-30-19

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 needleWeightlifting20min to est 1rm snatch (power or full)SnatchPower Snatch2019 C4D1 (Time)15 min cap For Time: 70 Calories on Assault Bike RX 70 cal row/ski 45 Wallballs 20/14lbs 20 single Dumbbell Box Step ups 50/35s, 24/20″ for every rep left add 1 second to cap.

By |September 30th, 2019|WOD|Comments Off on 9-30-19

9-29-19

HeadQuarters - CrossFitMetcon (Time)40 min cap Run 1 Mile Row 1600m Bike 1600m 200 Double Unders 100 Russian KB Swings 53/35lb. Here's the fun part: 1.) You may break it however you like. 2.) You may complete in any order.

By |September 29th, 2019|WOD|Comments Off on 9-29-19

9-28-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 You go, i go rounds 10min. AMRAP: 3 Power Snatches 95/65 10 Toes-To-Bar K2E 10min. AMRAP: 3 Hang Power Cleans 125/75 10 HSPU's RX HRPU 10min. AMRAP: 3 Deadlifts 215/165 10 Wall Balls 30/20lb. 20/14

By |September 28th, 2019|WOD|Comments Off on 9-28-19

9-27-19

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 needleWarm-up2 rounds 5 good mornings 5 back squats 5 RDLStrengthFind 5RM DeadliftDeadlift2019 C3D5 (Time)15-12-9 Back Squat 135/95lbs 115/75 Handstand Push-Ups RX deficit push ups 45+25/45 back squat comes from the ground

By |September 27th, 2019|WOD|Comments Off on 9-27-19