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12-4-18

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 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 |December 4th, 2018|WOD|0 Comments

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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 presssnatch push press + 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 |December 3rd, 2018|WOD|0 Comments

12-3-18

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-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 |December 3rd, 2018|WOD|0 Comments

12-2-18

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)with a running clock: 2 Rounds For Time: 50 KB Swings 53/35 44/25 40 Sit-Ups (Feet anchored on KB) 30 Ball Slams 30/20 20/16 20 KB Squats 10 KB Lunges (Time CAP: 16min.) any time left under the 16 minutes is rest time. Rest 4min. starting at the 20 minute mark... 20min. AMRAP: 15/10 Cal Bike 400m Row 400m Run 30 Double Unders (60 singles)

By |December 2nd, 2018|WOD|0 Comments

12-1-18

HeadQuarters - CrossFitMetcon (Time)"12 Days Of Christmas^2" Teams of 2: Only 1 works at a time.... 2 Runs (200m each) 4 muscle ups or ring dips 6 box jumps (30/24) (24/20) 8 deadlifts (135/85) (115/75) 10 Burpees 12 Toes to Bar, K2E 14 Pull-Ups 16 Russian Kettlebell Swings (70/53) (53/35) 18 Wall Balls (30/20) (20/14) 20 Power Cleans (135/85) (115/75) 22 Cal Bike 24 Cal Ski/row

By |December 1st, 2018|WOD|0 Comments

11-30-18

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 attempt power snatch 3 attempt power cleanPower SnatchPower CleanCycle 4 day 5 (Time)For Time: 30 Burpee Box Jumps 24/20″ 30 Overhead Squats 75/55 45/35 20 t2b k2e 10 Minute Cap.

By |November 30th, 2018|WOD|0 Comments

113018

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets.press in split jerkWeightliftingB. 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 & JerkClean and JerkStrengthC. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 = 3 reps @ 85% *Sets 3-4 = 3 reps @ 80% *Sets 5-6 = 3 reps @ 75%Front SquatAccessoryD. Three sets of: Front Rack Barbell Lunge x 6 reps each leg Rest 30 seconds Bench Press x 10 reps Rest 60 seconds *Weights should be challenging but not maximal. Aim for 2 heavy working sets each.Barbell lungeBench Press

By |November 30th, 2018|WOD|0 Comments

11-29-18

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-up3 Steady Rounds: 10 Kettlebell Taters (think KB swing+ goblet squat) Run 100m :30 Goblet Squat Hold Run 100mStrengthEstablish 1rm Front squatFront SquatCycle 4 day 4 (Time)3 Rounds: 100ft Farmer’s Carry (from gravel to fence) 70/45 53/35lbs per hand Row 500m

By |November 29th, 2018|WOD|0 Comments

11-28-18

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-upEMOM 12 Min 1 10 push press Min 2 3 drop to split+3 behind the neck split jerk+ 3 split jerk min 3 12 front squatsStrengthwith a running clock (20 min) 10 min 1rm push press 10 min 1rm split jerkPush PressSplit JerkCycle 4 day 3 (AMRAP - Rounds and Reps)Every 3 Minutes until failure Run 200m 9 Thrusters 75/55lbs 3 Pull Ups Rest remainder. Increase Pull Up reps by 3 each interval.

By |November 28th, 2018|WOD|0 Comments

112818

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 2 minutes, for 12 minutes (6 sets): Power Snatch with a 2 second pause just below knee *Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch *Sets 4-6 = 1 rep @ 85% of 1-RM Power SnatchPower SnatchWeightliftingB. In 17 minutes, establish a 1 Rep Max Split JerkSplit JerkStrengthC. In 17 minutes, build to a 3 Rep Max DeadliftDeadliftAccessoryD. Three sets of: Hip Extension on GHD Machine x 8 reps L-Sit x 20 seconds Rest 60 seconds

By |November 28th, 2018|WOD|0 Comments