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3-22-19

HeadQuarters - CrossFitCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutesFinishercomplete a mile time trial, 2k row/ ski or 5k aab1-Mile Run (Time)Max Effort 1-Mile Run2k Row (Time)Max Effort 2k Row5k AAB (Time)

By |March 22nd, 2019|WOD|0 Comments

32219

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.snatch sots pressWeightliftingB. Every 2 minutes, for 14 minutes (7 sets): Snatch *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 Snatch.SnatchWeightliftingC. Every 2 minutes, for 8 minutes (4 sets): Clean & Jerk x 1 rep @ 80-85%Clean and JerkStrengthD. In 15 minutes, establish a 1-RM Front SquatFront Squat

By |March 22nd, 2019|WOD|0 Comments

3-21-19

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 3 hang power cleans 3 front squats 2 below the knee squat cleans 2 front squats 5 strict press 4 push press 3 push jerk 2 split jerkWeightlifting10 min to warm up then EMOM 10:00 1 Squat Clean and Jerk @ 80% of your 1RM the goal is consistency. if you have done split jerk do that on theseClean and JerkMetcon (Time)3 Rounds: 25 Thrusters 45/35lbs Row 25/20 Calories

By |March 21st, 2019|WOD|0 Comments

32019

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 90 seconds, for 12 minutes (8 sets): Power Snatch *Set 1 = 2 reps @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep at 94% *Set 6 = 1 rep @ 98% *Sets 7-8 = 1 rep @ 101%+ The goal today is to find a 1-RM Power SnatchPower SnatchWeightliftingB. Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk *Set 1= 2 reps @ 75% *Set 2= 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep at 95% *Set 6 = 1 rep @ 98%+ *Sets 7-8 = 1 rep @ 101%+ The goal of today is to find a 1-RM Power Clean + Power Jerk.Power Clean and JerkStrengthC. In 15 minutes, work up to a 3-RM Overhead SquatOverhead SquatAccessoryD. Every 2:30, for 5 minutes (2 sets): Front Rack Reverse Lunges x 5 reps each leg Aim for 2 heavy working sets.Front Rack Lunge

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

3-20-19

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 needleMetcon (AMRAP - Rounds and Reps)15min amrap 10 Kettlebell Swings 53/35lbs 15 Ab-Mat Sit Ups Run 200m rest 5 min thenMetcon (Time)4 Rounds: 12 Lateral Burpees Box Jump 24/20″ 40 Double Unders (RX- 80 singles) Rest 2:00

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

3-19-19

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 4×4 (Start around 80%) suggested weight set up- 2x4 at 80% 1x4 83-85% 1x4-83-87%Back SquatMetcon (Time)3 Rounds: 12 Alternating Pistols RX- 12 front squats 75/55 8 Hang Power Snatch 75/55lbs 4 Muscle Ups (bar or ring) RX- 8 pull ups

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

31819

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. Every 2:30, for 20 minutes (8 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 6-8 = 1 rep @ 101%+ The goal today is to find a 1-RM Clean & Jerk.Clean and JerkWeightliftingC. Every minute, on the minute, for 6 minutes (6 sets): Snatch x 1 rep @ 80-85%SnatchStrengthD. Every 2:30, for 10 minutes (4 sets): Back Squat x 3 reps @ 85-90%Back SquatAccessoryE. Three sets of: Pull-Ups x 6 reps Rest 60 seconds

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

3-18-19

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 snatchWeightliftingSquat Snatch 5×3- Drop and Reset (Start around 75%)SnatchMetcon (AMRAP - Rounds and Reps)AMRAP 10 Minutes 4 Power Cleans 155/105lbs 135/85 8 Box Jump Overs 24/20″ 12/9 Calorie Row/ski

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

3-17-19

HeadQuarters - CrossFitMetcon (No Measure)15min. to finish: 5 Rounds: 6 kb push press (70/53) (53/35) 8 KB Goblet Squats (70/53)(53/35) immediately into; 5 Rounds 10 Burpees 12 russian KB Swings (70/53)(53/35) REST 4min. 15min. to finish: 2 Rounds: 400m Row 400m Run 40 Wall Balls Rest 1min. and cash-out with 100 Russian Twists with a 5lb plate

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

3-16-19

HeadQuarters - CrossFitMetcon (Time)40 min to get as far as possible 20-18-16-14-12-10-8-6-4-2 cal machine devil press 40/25 35/20 synchro burpees if you finish start back up the ladder.

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