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7-30-19

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 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 squatsWeightliftingFull Pause, No Bounce front Squat 3×10Front SquatMetcon (AMRAP - Rounds and Reps)AMRAP 15 Minutes Run 200m 12 Box Jump Overs 24/20″ 12 Push Jerk 115/75lbs 95/65steady through each movement. 15 minutes is a long time. Transitions are important on this. when you hit the door back in start on those box jumps. try to limit push jerks to no more than 2 sets.

By |July 30th, 2019|WOD|Comments Off on 7-30-19

7-29-19

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 (AMRAP - Rounds and Reps)50 min to get as far as possible AMRAP 15 Minutes Ski or Row 10/7 Calories 5 Handstand Push-Ups RX+ 5 push press 40/25 rest :30 rest 5 min thenMetcon (Time)For Time: 150 Air Squats 15 Muscle Ups RX 20 pull ups+ dip 100 Air Squats 10 Muscle Ups RX 15 pull ups+ dip 50 Air Squats 5 Muscle Ups RX 10 pull ups+ dip

By |July 29th, 2019|WOD|Comments Off on 7-29-19

72919

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 90 seconds, for 12 minutes (8 sets): Snatch + Hip Snatch x 1 rep *Set 1 = @ 60% of 1-RM Snatch *Set 2 = @ 65% of 1-RM Snatch *Set 3 = @ 70% of 1-RM Snatch *Sets 4-5 = @ 75% of 1-RM Snatch *Sets 6-8 = @ 80% of 1-RM SnatchSnatchWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch *Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk *Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk *Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean & Power JerkPower Clean and JerkStrengthD. In 15 minutes, establish a 7-RM Back SquatBack SquatAccessoryE. Three sets of: Bench Press x 8 reps Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these) Rest 60 seconds

By |July 29th, 2019|WOD|Comments Off on 72919

7-28-19

HeadQuarters - CrossFitMetcon (Time)140/100 cal aab 140/100 cal row/ski Every 5 min including the 0 15 wall balls 30 double unders

By |July 28th, 2019|WOD|Comments Off on 7-28-19

7-27-19

HeadQuarters - CrossFitMetcon (Time)teams of 2 2 rounds 200 air squats 200 burpees 200 box jumps 24/20 200 barbell thrusters 45/35 200 cal row

By |July 27th, 2019|WOD|Comments Off on 7-27-19

72619

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Drop Snatch x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack Followed by… Every 90 seconds, for 6 minutes (4 sets): Walk to Split Position x 3 reps each leg Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.Drop SnatchDrop to splitWeightliftingB. Every minute, on the minute, for 6 minutes (6 sets): Snatch without moving feet x 1 rep *Sets 1-3 = @ 65% of 1-RM Snatch *Sets 4-6 = @ 70% of 1-RM Snatch Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.SnatchWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Hang Clean x 1 rep @ 70% of 1-RM CleanCleanAccessoryD. One set of: Backwards Sled Pull x 400 meters Walk this. You should be walking backwards and pulling the sled.

By |July 26th, 2019|WOD|Comments Off on 72619

7-26-19

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 needleStrengthwarm up with bar or light weight 2x10 Strict Press 10×3 As Heavy As Possible Reps that count towards your working reps should be around 70%+strict pressMetcon (Time)For Time 20/15 Calories on Assault Bike 20 Pull Ups 20 Power Snatch 115/75lbs 95/65 20 Pull Ups 20/15 Calories on Assault BikeThis is intended to be quick. Take this workout to find out what a bike sprint feels like. Whether you are solid at pull ups or not try to go straight from the bike to the bar. Same with pull ups to the snatches. Try to take away the transitions.

By |July 26th, 2019|WOD|Comments Off on 7-26-19

7-25-19

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 needleWarm-up2 rounds 10 good mornings 10 split lunges ( 5 per leg) 10 back squatsStrengthSumo DeadliftMetcon (Time)5 Rounds: Row 250/200m 50′ Farmers Carry 70/40 50/35 RX+ dball carry bear hug 100/80

By |July 25th, 2019|WOD|Comments Off on 7-25-19

72419

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Press in Clean (Sots Press) x 4 reps Followed by… Every minute, on the minute, for 4 minutes (4 sets): Muscle Clean x 2 reps Build over the course of the 4 sets. (Use this as a warmup & to practice keeping your elbows high as long as possible.)clean grip sotts pressMuscle CleanWeightliftingB. Every minute, on the minute, for 8 minutes (8 sets): Clean & Jerk x 1 rep @ 70%Clean and JerkWeightliftingC. Every minute, on the minute, for 8 minutes (8 sets): Power Snatch x 1 rep *Sets 1-4 = @ 65-70% *Sets 5-8 = @ 70-75%Power SnatchStrengthD. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5 reps @ 65-70%Front SquatAccessoryE. Three sets of: Barbell Lunges x 5 reps each leg Rest 60 seconds

By |July 24th, 2019|WOD|Comments Off on 72419

7-24-19

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 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 squatsStrengthFull Pause, No Bounce front Squat 4×4 AHAPFront SquatMetcon (Time)RX+ For Time: 8-6-4-2 Squat Snatch 135/85lbs Muscle Ups RX 12-10-8-6 power snatch 115/75 pull upsgoal on this workout is moving steady. snatches can be done in singles and then managable sets on gymnastic piece. Target time is 8-12 minutes

By |July 24th, 2019|WOD|Comments Off on 7-24-19