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11-27-18

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)100ft sprint (rig to bay door and back, or from gravel to chainlink fence) 50 ft (half slow half fast)knee to chest 50ft (half slow half fast) butt kick 50ft karoake 50ft cossack lunge (side to side lunge) 50ft walking lunge 100ft sprintStrengthestablish 3rm back squatBack SquatCycle 4 day 2 (Time)For Time 21 Calories on Bike or 400m run 6 Muscle Ups rx 15 dips 15 Calories on Bike 200m run 5 Muscle Ups 12 ring dips 9 Calories on Bike 100m run 4 Muscle Ups 9 ring dips

By |November 27th, 2018|WOD|Comments Off on 11-27-18

112618

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Build over the course of the three sets. Followed by…. Every 90 seconds, for 6 minutes (4 sets): Snatch Grip BTN Power Jerk + 1 Overhead Squat Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.snatch sots presspower jerk + OHSWeightliftingB. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% *Set 4 = 1 rep @ 85% *Set 5 = 1 rep @ 90% *Set 6 = 1 rep @ 95% *Set 7 = 1 rep @ 98%+ *Sets 8-10 = 1 rep @ 101%+ The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.SnatchStrengthC. In 15 minutes, establish a 7 Rep Max Back Squat Then, at the 17 minute mark begin… Every 3:30, for 7 minutes (2 sets): Back Squat x 7 reps @ 90-93% of 7-RMBack SquatAccessoryD. Two sets of: Prone Bench Row x 10 reps Glute Ham Raise x 6-8 reps Rest 30 seconds *Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.

By |November 26th, 2018|WOD|Comments Off on 112618

11-26-18

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-upsnatch 3 muscle snatch 3 behind the neck press+1 ohs 3 hang power snatch 3 behind the neck press+ 1 ohs 3 below the knee hang snatch 3 behind the neck press+ 1 ohs clean and jerk 3 muscle clean 3 strict press 2 front squat 3 hang power cleans 3 push press 2 front squat 3 hang cleans 3 push jerk 3 split jerkWeightlifting30 min 3 attempts at max snatch 3 attempts at max clean and jerkSnatchClean and JerkCycle 4 day 1 (Time)15 min cap 3 Rounds 8 Deadlift 155/105lbs 135/85 20 Double Unders 8 Power Cleans 155/105lbs 135/85 20 Double Unders 8 Push Jerk 155/105lbs 135/85 20 Double Unders

By |November 26th, 2018|WOD|Comments Off on 11-26-18

11-25-18

HeadQuarters - CrossFitMetcon (AMRAP - Reps)Every 6min. x 3 Rounds: (Try and be done by the 5min. mark so you get rest, if you can't maybe scale) 250m/200m Row 400m Run 21 American KB Swings 53/35 44/25 3min. Rest Every 6min. x 3 Rounds: 30/20 Cal Bike + 20 airsquats then max reps until 5min. of; Round 1 - 4 DB Snatches 50/30 35/20 + 4 Burpees Round 2 - 8 Sit-Ups + 16 Russian Twist Round 3 - 8 GTO w/ 45/25 plate 35/15+ 8 OH Lunge steps

By |November 25th, 2018|WOD|Comments Off on 11-25-18

11-24-18

HeadQuarters - CrossFitMetcon (AMRAP - Reps)35min. to get as far as possible... 1 partner works at a time. Murph "buy in" 1mile run (in 200 or 400m intervals) 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile run in time remaining accumulate max cal on the machine of your teams choosing.

By |November 24th, 2018|WOD|Comments Off on 11-24-18

112318

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Press in Split Jerk Position x 5 reps Build over the course of the 4 sets.press in split jerkWeightliftingB. Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps *Sets 1-2 = @ 60% *Sets 3-4 = @ 65% *Sets 5-6 = @ 70%Clean and JerkStrengthC. Every 2:30, for 10 minutes (4 sets): Front Squat x 5 reps *Sets 1-2 = @ 60% *Sets 3-4 = @ 65%Front SquatAccessoryD. Three sets of: Barbell Step Ups x 6 reps each leg Rest 30 seconds Behind The Neck Push Press x 8 reps Rest x 30 seconds (Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

By |November 23rd, 2018|WOD|Comments Off on 112318

11-23-18

HeadQuarters - CrossFitMetcon (Time)50 min to get as far as possible Ascending Ladder in 10 minutes 2 Wall Ball Shots (20/14 lb) - Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) - Partner 2 2 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) - Partner 1 4 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) - Partner 2 4 Synchronized Burpees 6 Wall Ball Shots (20/14 lb) - Partner 1 6 Synchronized Burpees 6 Wall Ball Shots (20/14 lb) - Partner 2 6 Synchronized Burpees 4 Rounds for Time (with a Partner) 8 Man Makers (50/30 lb) (35/20) / Plank Hold 20 Deadlifts (225/165) (205/145) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) (35/20) / Scissor Kicks Cash out: 500m Row/ski man maker is hands on a dumbell go down into a plank position , one arm row for each side then stand up. while partner A is working on the reps listed, partner B will complete work listed on the right. For example while partner A is doing the man makers, partner B must be in a plank position.

By |November 23rd, 2018|WOD|Comments Off on 11-23-18

Happy Thanksgiving!

HeadQuarters - CrossFitHappy Thanksgiving from all of us at Come and Take it. Enjoy your day and we will see you tomorrow!

By |November 22nd, 2018|WOD|Comments Off on Happy Thanksgiving!

112118

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Power Clean + Power Jerk x 1 rep *Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk *Sets 4-6 = 2 reps @ 80% of 1-RM Power Clean & Power JerkPower Clean and JerkWeightliftingB. Every 90 seconds, for 12 minutes (8 sets): Split Jerk x 1 rep *Sets 1-4 = 1 rep @ 65-70% *Sets 5-8 = 1 rep @ 70-75%Split JerkStrengthC. Every 2:30, for 10 minutes (4 sets): Deadlift x 5 reps @ 60%DeadliftAccessoryD. One Set Tabata of: V-Ups: 20 seconds on 10 seconds off For a total of 8 rounds

By |November 21st, 2018|WOD|Comments Off on 112118

11-21-18

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)100ft sprint (rig to bay door and back, or from gravel to chainlink fence) 50 ft (half slow half fast)knee to chest 50ft (half slow half fast) butt kick 50ft karoake 50ft cossack lunge (side to side lunge) 50ft walking lunge 100ft sprintStrengthPause Front Squats 1-1-1-1-1-1-1 85-90%+ go based on feel. try and pause for at least 1 second in the bottom.Front SquatMetcon (Time)For Time: 60 RX+Alternating Pistols 60 goblet squats with DB 50 Single Arm Push Press 70/40lbs 50/30 40 Push Ups

By |November 21st, 2018|WOD|Comments Off on 11-21-18