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2-12-19

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 snatchWeightlifting4 Sets: 1 snatch from floor + Max Rep Hang snatch (above knee) @60-70% current 1RM Snatch Rest 3-4 MinutesSnatchMetcon (AMRAP - Rounds and Reps)AMRAP 14 Minutes 10 Dumbbell Deadlift 50/30s 35/20 (can use kb too) 20 Wallballs 20/14lbs RX+ 30′ Handstand Walk RX-:30 second hs hold, 14 db/kb s2oh

By |February 12th, 2019|WOD|0 Comments

2-11-19

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 squatsStrengthBACK SQUAT "DIE SET" If you hit less than 8 reps last week, lower the weight. If you hit between 8 and 12, repeat weight and beat score. If you beat 12 reps, up the weight. Warm up sets: 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set – Max effort reps at chosen weight. This is about volume, NOT maximal weight. . You choose a weight you think you can hit for 8-15, then we want to see you go for broke. Turn the set of 15 into 20.Back SquatMetcon (Time)For Time 20-15-10-5 Toes to Bar (RX- sit ups) Kipping Handstand Push-Ups (RX def push ups 45/25) Power Snatch 95/55lbs 75/55

By |February 11th, 2019|WOD|0 Comments

21119

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Press In Clean (Sots Press) x 5 repsclean grip sotts pressWeightliftingB. In 18 minutes, establish a 1-RM Clean & JerkClean and JerkWeightliftingC. Every 2 minutes, for 10 minutes (5 sets): Snatch with a 3 second pause at knee *Set 1 = 2 reps @ 75% of 1-RM Snatch *Set 2 = 1 rep @ 80% of 1-RM Snatch *Set 3 = 1 rep @ 85% of 1-RM Snatch *Sets 4-5 = 1 rep @ 85-90% of 1-RM Snatch (Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)SnatchStrengthD. In 15 minutes, establish a 5-RM Back SquatBack SquatAccessoryE. Three sets of: Pull-Ups x 8 reps Rest 60 seconds

By |February 11th, 2019|WOD|0 Comments

2-10-19

HeadQuarters - CrossFitMetcon (Time)5 Rounds: Min. 1) 1 Devil Press + 3 Renegade Rows (ea arm) + 3 Push-Ups Min. 2) 12/9 Cal Bike Min. 3) 8 KB Swings + 8 KB Squats Min. 4) Run 200m Min. 5) Rest 1min. (devil press is a burpee holding two dumbells, the renegade row is doing a row while holding a plank position) Rest 4min. For Time: 100 Double Unders 80 Sit-Ups 60 Russian Twists with 5lb plate 40 TTB (k2E) 20 Cal Ski/row

By |February 10th, 2019|WOD|0 Comments

2-9-19

HeadQuarters - CrossFitMetcon (Calories)teams of 2. 1 person working at a time Against a 20min. Running Clock... 120 KB Snatches (right arms only) 53/35 or DB 35/20 120 Burpees 120 KB Snatches (left arms only) 120 Wall Balls (20/14) Max 10 Cal intervals of your choice in remaining time. Rest 3min. Against a 10min. Running Clock... 60 Single Arm KB OH Lunges (right only) 60 Burpees 60 Single Arm KB OH Lunges (left only) 60 Wall Balls 30/20 Max 10 Cal intervals of your choice in remaining time.

By |February 9th, 2019|WOD|0 Comments

2-8-19

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 squatsMetcon (Time)Front Squat 50 Reps for time @ 65% Rack/Unrack anytime Try to open with a big set, but don’t go for broke. Rack the weight and use minimal rest between sets, until you complete all 50 reps. RX+ will be cleaning the weight to complete.Front Squat (for reference)Metcon (Time)For Time: 40 Wallballs 20/14lbs 120 Double Unders 10 Bar Muscle Ups (RX- 15 strict pull ups) 120 Double Unders 40 Wallballs if you cannot do strict pull ups yet, the scale will be 15 pull up negatives. really focus on holding your weight on the descent.

By |February 8th, 2019|WOD|0 Comments

2819

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Receiving x 5 reps Build over the course of the three sets. Followed by…. Every 75 seconds, for 5 minutes (4 sets): Snatch Balance x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.snatch sots pressSnatch BalanceWeightliftingB. Every 75 seconds, for 10 minutes (8 sets): Snatch with a 2 second pause at bottom *Sets 1-4 = 2 reps @ 65% *Sets 5-8 = 1 rep @ 70-75%SnatchWeightliftingC. Every minute, on the minute, for 8 minutes (8 sets): Clean & Jerk x 1 rep @ 70-75%Clean and JerkStrengthD. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5 reps *Sets 1-2 = @ 60% *Sets 3-4 = @ 65%Front SquatStrengthE. Every 90 seconds, for 6 minutes (4 sets): Push Press x 5 reps @ your 80% of your 5-RM weightPush Press

By |February 8th, 2019|WOD|0 Comments

2-7-19

HeadQuarters - CrossFitWarm-uplizard pose half front split seal pose childs pose (reach left and right) thread the needle twisted cross 2 steady rounds 250m row 15 good mornings (empty bar to 75/55) 10 push upsSnatch 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 snatchWeightliftingEvery 3 Minutes Complete 1 Set RX+Max Rep Touch and Go Snatch RX- AMRAP 1 min (so you will rest the other 2 minutes on the clock) Round 1 70% Round 2 75% Round 3 80%Snatch (For reference)Metcon (3 Rounds for reps)Every 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch Round 1 70% Round 2 75% Round 3 80%Metcon (Calories)Five 5:00 Rounds 21 Sumo DLHP 75/55lbs 21 Thrusters 75/55lbs Max Calories on Bike /row/ski in remaining time No Rest

By |February 7th, 2019|WOD|0 Comments

2-6-19

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 squatsStrengthBack squat "Die set" If you hit less than 8 reps last week, lower the weight. If you did more than 12 increase weight. If you hit between 8 and 12 use the same weight. Warm up sets: 8 @ 50% of working weight- slow and controlled with a pause 6 @ 75%- focus on speed Working set- max effort reps at chosen weightBack SquatCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and Jerk

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

2619

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every minute, on the minute, for 6 minutes (6 sets): Power Snatch *Sets 1-4 = 2 reps @ 65-70% *Sets 5-6 = 1 rep @ 70-75%Power SnatchWeightliftingB. Every minute, on the minute, for 6 minutes (6 sets): Power Clean x 1 rep *Sets 1-3 @ 65-70% *Sets 4-6 @ 70-75%Power CleanStrengthC. Every 2:30, for 10 minutes (4 sets): Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat *Note: If you do not know your 5-RM Overhead Squat, establish that today instead of doing these sets.Overhead SquatAccessoryD. Every 2:30, for 7:30 (3 sets): Bulgarian Split Squats x 8 reps each leg Aim for 2 heavy working sets. E. Every 2 minutes, for 6 minutes (3 sets): Glute Ham Raise x 6-8 repsBulgarian split squats Glute-Ham Raises

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