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1-16-19

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 needleWarm-upSnatch 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 snatchWeightlifting20 min to establish a 1rm of the following snatch complex: 1 snatch (power or full)+ 1 OHS+ 1 hang snatch (full)+ 1 OHSSnatch ComplexSnatch (power or full) + OHS + Hang snatch (full) + OHSCycle 5 Day 3 (Time)For Time: 40 Pull Ups 40 Thrusters 75/55lbs 40 Calorie Bike **can also row/ski for same cal

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

11619

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 90 seconds, for 9 minutes (6 sets): Power Snatch + Hang Power Snatch x 1 rep *Sets 1-2 @ 70% of 1-RM Power Snatch *Sets 3-4 @ 75% of 1-RM Power Snatch *Sets 5-6 @ 80% of 1-RM Power SnatchPower SnatchWeightliftingB. Every 90 seconds, for 9 minutes (6 sets): 2 Power Cleans + 1 Power Jerk x 1 rep *Sets 1-2 @ 70% of 1-RM Power Clean *Sets 3-4 @ 75% of 1-RM Power Clean *Sets 5-6 @ 80% of 1-RM Power Clean (Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)Power Clean and JerkStrengthC. In 15 minutes, establish a 5-RM DeadliftDeadliftAccessoryD. Every 2:30, for 7:30 (3 sets): Front Rack Lunges x 6 reps each leg Aim for 2 heavy working sets. E. Every 2 minutes, for 6 minutes (3 sets): Romanian Deadlift x 10 reps (Goal weight should be 65-75% of 1-RM Clean)Front Rack LungeRDL

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

1-15-19

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)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 sprintStrength25 min to establish 5rm front squatFront SquatCycle 5 Day 2 (Time)3 Rounds: 15 Bar Facing Burpee 30 Dumbbell Snatch 50/30lbs 35/20

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

1-14-19

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 5 strict press 4 hang power cleans 3 front squats 2 push jerks 1 hang squat clean 3x 1 drop to split + 1 behind the neck split jerk+ 1 split jerkWeightlifting20 min Find your 1RM "Misfit Clean Complex" Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split JerkCycle 5 Day 1 (AMRAP - Rounds and Reps)AMRAP 10 Minutes: Run 200m 10 RX+Handstand Push-Ups RX- def push ups (45/25 plate) 5 Hang Power Snatch RX+95/65lbs RX- 75/55Misfit Clean Complex power clean+ push jerk+ front squat+ hang squat clean +split jerk

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

11419

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Press In Clean (Sots Press) x 5 reps Followed by… Every minute, on the minute, for 3 minutes (3 sets): Press in Split Jerk Position x 5 reps Build over the course of the 3 sets.clean grip sotts presspress in split jerkWeightliftingB. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk x 1 rep *Set 1 @ 65% of 1-RM Clean & Jerk *Set 2 @ 70% of 1-RM Clean & Jerk *Set 3 @ 75% of 1-RM Clean & Jerk *Sets 4-5 @ 80% of 1-RM Clean & Jerk *Set 6 @ 85% of 1-RM Clean & Jerk (It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)Clean and JerkWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Slow Pull Snatch *Set 1 = 2 reps @ 65% of 1-RM Snatch *Set 2 = 2 reps @ 70% of 1-RM Snatch *Sets 3-4 = 2 reps @ 75% of 1-RM Snatch *Set 5 = 1 rep @ 80% of 1-RM Snatch *Set 6 = 1 rep @ 85% of 1-RM Snatch (Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)SnatchStrengthD. Every 2 minutes, for 12 minutes (6 sets): Back Squat x 4 reps *Sets 1-3 @ 70% *Sets 4-6 @ 75% Focus on moving as explosively as possible on all reps.Back SquatAccessoryE. Three sets of: Pull-Ups x 10 reps [...]

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

1-13-19

HeadQuarters - CrossFitMetcon (AMRAP - Reps)(0-6min) 300m Run 400m Row Max Front Squats 95/65 (8-14min.) 30 Alt. DB Snatch 50/30 35/25 30 Wall Balls 20/14 30 Air Squats Max Double Unders until 14min. Mark (16-22min.) 300m Run 400m Row Max Back Rack Lunges 95/65 (24-30min.) 30 Alt. DB Snatch 50/30 35/25 30 Wall Balls 20/14 30 Air Squats Max Double Unders until 30min. Mark (32-37min.) QUALITY... Not time... Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb. (Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.

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

1-12-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds)teams of 2 Every 7min. x 5 Rounds: 30/24 Cal Bike 30/24 Cal Row 20 Burpees 20 Clean and Jerks 95/65 75/55

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

11119

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Jump & Land Drill x 45 seconds Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.WeightliftingB. Every 3 minutes, for 24 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 JerkStrengthC. Every 2:30, for 15 minutes (6 sets): Front Squat *Set 1 = 3 reps @ 75% *Set 2 = 2 reps @ 85% *Set 3 = 1 rep @ 92% *Set 4 = 1 rep @ 97% *Sets 5-6 = 1 rep @ 101%+ The goal is to find a 1-RM Front Squat today.Front SquatAccessoryD. Two sets of: Barbell Step Ups x 6 reps each leg Rest 30 seconds Seated 1-Arm Dumbbell Press x 10 reps each arm Rest 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 |January 11th, 2019|WOD|0 Comments

1-10-19

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 needleFull Clean warm up (No Measure)3 tall muscle clean 1 pause front squat 3 power position muscle clean 1 pause front squat 3 low hang muscle clean 1 pause front squat 3 tall power clean 1 pause front squat 3 power position power clean 1 pause front squat 3 low hang power clean 1 pause front squat 3 tall clean 3 power position clean 3 low hang cleanWeightliftingSquat Clean 4×5 @70-80%CleanMetcon (Time)6 Rounds Row 250/200m 15 Push Ups Rest :60

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

1-9-19

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 needleMetcon (Distance)4 Rounds: AMRAP 2 Minutes 20/12 Calorie Bike RX+ Max Distance Sandbag Carry (hugging) 100/60 or Max distance farmers carry 50/35 Rest 2:00 if weather is nice, do outside from gravel to chainlink fence. if not use gym floor. if all bikes are taken ski then row. score is total number of feet. from gravel to chainlink is 100ft. each mat is 6 feet. rest 5 min thenMetcon (Time)20 min to complete: 4 rounds: 16 Dumbbell Snatch 50/35lbs 8 Burpees to 6″ Target 1 Rope Climb/ 8 pull ups

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