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9-26-19

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 squatsWeightliftingFind 2RM Hang Clean The acceptable hang position is between mid thigh and the knee.Hang Clean2019 C3D4 (Time)2 Rounds: Row 30 Calories 30 Wallballs 20/14lbs Run 400m 30 Empty Bar Thrusters

By |September 26th, 2019|WOD|Comments Off on 9-26-19

9-25-19

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 needleStrengthwarm up 2x10 empty bar to maybe 75/95 lbs Find 3RM Strict Press No cheating, legs straight throughout. A little lean back is okay thoughstrict press2019 C3D3 (AMRAP - Rounds and Reps)AMRAP 15 Minutes 4 Power Snatch 115/75 95/65 8 RX+ ring Dips RX- box dips 12 Box Jump Overs 24/20″

By |September 25th, 2019|WOD|Comments Off on 9-25-19

9-24-19

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 snatchWeightliftingFind your 2RM Hang Snatch These are squat snatches from the hang. can be hip or to the knee, but don't go below the kneeHang Snatch2019 C3D2 (AMRAP - Rounds and Reps)AMRAP 6 Minutes Climb the Ladder 3 Bar Facing Burpees 3 Shoulder to Overhead 115/75lbs, 95/65

By |September 24th, 2019|WOD|Comments Off on 9-24-19

9-23-19

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 squatsStrengthFind 1RM Back SquatBack Squat2019 C3D1 (Time)3 Rounds: 75 Double Unders RX- 2x singles 12 Squat Cleans 95/65lbs 12 Pull ups

By |September 23rd, 2019|WOD|Comments Off on 9-23-19

9-22-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds)EMOM x 6min. 12/9 Cal Row Rest 2min. EMOM x 6min. (in the same min) 4 Alt. DB Snatches 45/30lb. 35/20 6 Box Jumps 24/20" Rest 2min. EMOM x 6min. 10/8 Cal Bike Rest 2min. EMOM x 6min. (in the same min) 4 DB Thruster (35/20s) 25/15 4 Burpee Box Jumps 24/20" aim to have 40 seconds of work. aim is to try and have repeatable efforts

By |September 22nd, 2019|WOD|Comments Off on 9-22-19

9-21-19

HeadQuarters - CrossFitMetcon (Time)Teams of 2 AMRAP 15: 70 Calorie Bike 60 Toes-To-Bar RX- K2E 50 Barbell Thrusters 40 Thrusters (95/65) 75/55 30 Thrusters (115/80) 95/65 20 Thrusters (135/95) 115/75 10 Thrusters (155/105) 135/85 Max Toes-To-Bar in remaining time... Rest 5min. For Time 25-20-15-10-5 Front Squats 155/105 135/85 Burpees Over The Bar HSPUs RX- Double db push press 35/25

By |September 21st, 2019|WOD|Comments Off on 9-21-19

9-20-19

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 needleStrengthStrict Press 2×10 Then 3 Rep every 2:00 for 12 Minutes AHAPstrict pressMetcon (Time)3 Rounds: 20/15 Calories on Assault Bike 25 Dumbbell Snatch 50/30lbs 35/20 15 Ring Dips RX- box dips

By |September 20th, 2019|WOD|Comments Off on 9-20-19

9-19-19

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 1×5 @80% 1×4 @90% 1×3 at 92.5+%Back SquatMetcon (Time)For Time: Ski /row 30/25 Calories 60′ Handstand Walk RX- 30 plate over head lunges 45/25 Ski /row 20/15 Calories 60′ Handstand Walk RX- 30 plate over head lunges Ski/row 10 Calories 12 Sandbag to Shoulder 150/100lbs 100/80

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

9-19-19

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 needleStrengthStrict Press 2×10 Then 3 Rep every 2:00 for 12 Minutes AHAPstrict pressMetcon (Time)3 Rounds: 20/15 Calories on Assault Bike 25 Dumbbell Snatch 50/30lbs 35/20 15 Ring Dips RX- box dips

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

9-18-19

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 snatchWeightliftingHang Snatch (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+Hang SnatchMetcon (AMRAP - Rounds and Reps)AMRAP 15 Minutes 6 Burpee Box Jump Overs 24/20″ 6 Dumbbell lunges (each leg) 45/30 35/25 6 Bench Press 155/75 RX- floor press 115/55

By |September 18th, 2019|WOD|Comments Off on 9-18-19