Call or Text Us Today! 210.618.4392 | Or Message Us On Facebook

WOD

/WOD
­

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|0 Comments

9-17-19

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 jerksWeightliftingHang Clean (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Jerk the last repHang CleanMetcon (AMRAP - Rounds and Reps)AMRAP 12 Minutes 6 Squat Snatch 115/75 95/65 18/12 Calorie Row/ski *Run 200m instead of row

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

9-16-19

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 needleMetcon (AMRAP - Rounds and Reps)AMRAP 5 Minutes x 3 1 Round of "DT" at 115/75 95/65 1 Round of "Cindy" Rest 2:00 Between Rounds DT is 12 deadlift 9 hang power clean 6 shoulder to overhead Cindy is 5 pull ups 10 push ups 15 air squats pick up where you left off on each round. rest five min after 3rd round thenMetcon (Time)For Time: 150 Double Unders 60 Wallballs 20/14lbs 10′ 30 Chest to Bar RX- pull ups 150 Double Unders 12 Minute Cap add one second for every rep left after the cap

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

9-15-19

HeadQuarters - CrossFitMetcon (Time)For time 1000m ski 2000m aab 1000m row 750m ski 1500m aab 750m row 500m ski 1000m aab 500m row 250m ski 500m aab 250m row

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

9-14-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds)Teams of 2 50 min AMRAP "Deck of cards" Face cards= 10 Aces= 11 Numbered cards as valued Hearts= russian twists 25/15 Diamonds= burpee plate to overhead 25/15 Spades= cal machine Clubs= box jump overs 24/20 Jokers= 400m dball carry 100/60. can go in 100m increments each partner will compete full face value each before moving to next card

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

9-13-19

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 needleLucky 13 (Time)3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Russian Kettlebell/ DB Swings 53/35 13 KB Push Presses 13 Walking Lunges (each leg) 13 Mountain Climbers 13 T2B, Knees-to-Elbows 13 Pull-Ups 13 KB/ DB thrusters 13 Air Squats 13 KB/DB snatch 13 Burpees

By |September 13th, 2019|WOD|0 Comments

9-12-19

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 take 5 min to warm up Then 1 Rep every :90 for 12 Minutes AHAPstrict pressMetcon (AMRAP - Rounds)Every 4:00 x 4 Complete *Rest remainder 15 Deadlift 165/115lbs 135/105 15/12 Calories on Assault Air Bike 15 Box Jump Overs 24/20″

By |September 12th, 2019|WOD|0 Comments

9-11-19

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 needle9/11 Memorial (Time)2001m Row 11 Box Jumps (30/24″) 11 Thrusters (115,75) (95/65) 11 Burpee Pull-ups 11 Power Cleans (165,95) (145/75) 11 Handstand Pushups (hand release push ups) 11 American Kettlebell Swings (70,53) (53/36) 11 Toes to Bar (knees to elbow) 11 Deadlifts (185,125) (165/95) 11 Push Jerks (115,75) (95/65) 2001m RowFinisherE2MOM 10 Set 1- 25 air squats (FAST) right into max effort wall sit Set 2- 15 sit ups right into max effort hollow hold

By |September 11th, 2019|WOD|0 Comments

9-10-11

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 (below knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ Drop and ResetHang SnatchMetcon (Time)3 Rounds: 21 Thrusters 75/55lbs 21 Bar Facing Burpees 7 Strict Handstand Push-Ups RX- :30 handstand hold Can also do kipping hspu or a :45 second plank hold on elbows.

By |September 10th, 2019|WOD|0 Comments

9-9-19

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 3×5 @77.5% 2×4 @87.5% 1×3 @92.5%Back SquatMetcon (Time)For Time: Run 400m 20 Squat Snatch 135/85, 115/75lbs Run 400m

By |September 9th, 2019|WOD|0 Comments