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7-20-19

HeadQuarters - CrossFitMetcon (Time)60min cap teams of 2 30-20-10 wall balls pull ups clean and jerks 135/85 into 4 rounds 30 kb swings 70/53 53/35 400m run (together) into 10-20-30-20-10 cal bike weighted sit ups 20/14

By |July 20th, 2019|WOD|0 Comments

71919

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Squat Jerk x 3 reps If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.Squat JerkWeightliftingB. Every 90 seconds, for 12 minutes (8 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% *Sets 4-8 = 1 rep @ 85%SnatchWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Clean & Jerk x 1 rep *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85%Clean and JerkStrengthD. Every 90 seconds, for 9 minutes (6 sets): Back Squat x 3 reps *Sets 1-3 = @ 80% *Sets 4-6 = @ 85%Back SquatAccessoryE. Three sets of: Farmers Walks x 60 feet Rest 90 seconds You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

By |July 19th, 2019|WOD|0 Comments

7-19-19

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 needleWarm-up3 rounds 4 tempo push ups 4 second descent, hold 2 second, press up in 1. 5 lateral raises db 5 front raises dbStrengthBench Press 5×3 @ 90%+ 2RM based on feelBench PressMetcon (Time)For Time 30 Lunge steps with Dumbbells/kb 50/30s 35/25 60 Double Unders 30 Dumbbell Push Press Run 800m 30 Dumbbell Push Press 60 Double Unders 30 step Lunge with Dumbbells

By |July 19th, 2019|WOD|0 Comments

7-18-19

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 needleWarm-up3 rounds 5 good mornings 5 split leg squats 5 back squatsStrengthSumo Deadlift 5×4 As Heavy As Possible. This is following the same as previous weeks. try and do a little more this time vs previous.Sumo DeadliftMetcon (Time)5 Rounds: Assault Bike 1k 10 Burpee Box Jump Overs 24/20″ Rest 1:00 score is total time. both of these movements are relatively short, but can crush your heartrate. stay calm and chug through these. last one or two you can see what you are made of.

By |July 18th, 2019|WOD|0 Comments

7-19-19

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 needleMetcon (Time)8 Rounds: 25 Double Unders 6 Chest to Bar Rx- 6 pull ups Rest :30 rest 5 min then these are quick rounds. keep the arms relaxed on the double unders. as soon as you finish the jump rope, approach the bar and try and hit a set right away even if it isn't the full number. pace might fall off as you get further in, but that is expectedMetcon (Time)For Time: 21-15-9 Bar Facing Burpees Front Squats 155/95lbs 135/85 Push Ups bar comes from the floor. push ups into burpees is going to be a challenge. try to be efficient on the burpees to not be doing a bunch of push ups. focus on hinging at the hip and shooting the hips back and go straight to the ground vs a push up.

By |July 17th, 2019|WOD|0 Comments

71719

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep *Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).3 position cleanWeightliftingB. Every 2 minutes, for 14 minutes (7 sets): Clean & Jerk *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 86% *Set 4 = 1 rep @ 92% *Set 5 = 1 rep @ 97% *Sets 6-7 = 1 rep @ 101%+ The goal today is to find a 1-RM Clean & Jerk.Clean and JerkWeightliftingC. In 12 minutes, establish a 1-RM Power SnatchPower SnatchStrengthD. In 15 minutes, establish a 3-RM Front SquatFront SquatAccessoryE. Three sets of: Pullups x 10 reps Rest 60 seconds

By |July 17th, 2019|WOD|0 Comments

7-16-19

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 and jerk warm up (No Measure)2 rounds of following complex: 4 tall muscle cleans 4 front squats 3 power cleans from above the knee 3 front squats 2 full cleans from below the knee 5 strict press 4 push press 3 push jerks 2 split jerksWeightliftingEOMOM for 12 Minutes 3 Squat Clean and Split Jerk 70%+ 1RMClean and JerkMetcon (Time)For Time: Row 1500m 30 floor press 95/65 RX+ bench press 135/75 Row 1000m 20 floor press Row 500m 10 floor press The floor press/bench press goal is to finish in 2-4 sets. the row will be the test. try to push pace a little bit past what you would normally on each of the distances.

By |July 16th, 2019|WOD|0 Comments

71519

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 3 sets. Followed by…. Every 90 seconds, for 6 minutes (4 sets): Tall Snatch x 3 reps Build over the course of the 4 sets.snatch sots pressTall SnatchWeightliftingB. Every 2 minutes, for 16 minutes (8 sets): Snatch *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @ 98% *Sets 7-8 = 1 rep @ 101%+ The goal today is to find a 1-RM Snatch.SnatchWeightliftingC. In 15 minutes, establish a 1-RM Power Clean + Power JerkPower Clean and JerkStrengthD. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 7 reps @ 95% of your 10-RM weight *If you don’t know your 10-RM Back Squat, establish that today instead of doing these setsBack SquatAccessoryE. Three sets of: Stationary Dips x MAX reps Glute Ham Raise x 6-8 reps Rest 60 seconds

By |July 15th, 2019|WOD|0 Comments

7-15-19

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 4×6 Light and Fast Go a little heavier than last time but not looking for a max set. Make these harder by controlling every inch of your movement on the way down and then standing up really fast.Front SquatMetcon (Time)30-20-10 Deadlift 135/95lbs Alternating Pistols, RX- goblet squats 53/35 Row/ski for Calories

By |July 15th, 2019|WOD|0 Comments

7-14-19

HeadQuarters - CrossFitMetcon (No Measure)0-12 min... 1 Mile Run 12-22 min... 100 DB Push Press 50/30s 35/20 *5 burpees EMOM *Start with burpees 22-32 min... 2000m Row 32-42 min... 100 Renegade Rows 35/20lb. *EMOM 5 push-ups in your DBs *Start with push-ups with push press and renegade rows you can choose your db.

By |July 14th, 2019|WOD|0 Comments