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8-7-19

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 lunges 5 walking lunges 5 RDL complete all with the barbellStrengthFind 3RM Sumo DeadliftSumo DeadliftCycle 2 D3.1 2019 (Weight)100′ Unbroken Farmer’s Carry Find max weight ThenCycle 2 D3.2 2019 (1 Rounds for time)Max effort Dumbbell Farmer’s Holds 100/70lbs each hand Hold at side until grip failsFinisherFor Time: Row 2k *More Options: Run 1 Mile2k Row (Time)Max Effort 2k Row1-Mile Run (Time)Max Effort 1-Mile Run

By |August 7th, 2019|WOD|0 Comments

8-6-19

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 jerksWeightliftingFind 1RM Clean Complex Squat Clean + Front Squat + Jerkclean + Front squat + jerk Cycle 2 D2 2019 (AMRAP - Rounds and Reps)AMRAP 7 Minutes 7 Deadlifts 225/155lbs 185/125 Bike 10/6 Calories This is intended to be pushing pace and intensity during the whole workout. Goal is unbroken on all deadlifts. If all bikes fill use the rowers, and put in comments what machine you used.

By |August 6th, 2019|WOD|0 Comments

8-5-19

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 Find your 1RMFront SquatCycle 2 D1 2019 (Time)For Time RX+ 20-15-10-5 Shoulder to Overhead 105/75lbs Toes to Bar Row for Calories RX 20-15-10-5 Shoulder to Overhead 75/55 Sit ups Run 400/300/200/100m

By |August 5th, 2019|WOD|0 Comments

8-4-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds)Death By Cal machine You will complete 3 death by... of the following. Burpees Cal aab Cal ski/row Min 1- 1 cal Min 2- 2 cal etc. until failure after you fail rest 2 minutes then start over on next movement. you can choose your order. score is best round you completed of the 3 sets

By |August 4th, 2019|WOD|0 Comments

8-3-19

HeadQuarters - CrossFitMetcon (Time)60-50-40-30-20-10 Cal Assault Bike sit ups Cal Row HSPU's- RX push ups *50 box jump overs after round 60 and 50 then 200 Double Unders After Round 40 and 30 800m run after 20

By |August 3rd, 2019|WOD|Comments Off on 8-3-19

8-2-19

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 10 split leg squats (5 per leg) 5 back squatsStrengthSumo Deadlift 5×5 Stay around the 80-85% range of your 3RM. We are retesting next week. so this is a "deload"Sumo DeadliftMetcon (Time)3 Rounds: Row/ski 500m 12 Single arm db thruster 70/50 40/30 15 Wallballs 30/20 20/14

By |August 2nd, 2019|WOD|Comments Off on 8-2-19

8219

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Snatch Balance x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. 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.Snatch Balancepress in split jerkWeightliftingB. Every 90 seconds, for 9 minutes (6 sets): Snatch Lift Off + Snatch x 1 rep *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85%SnatchWeightliftingC. Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps *Set 1 = @ 70% *Sets 2-3 = @ 75% *Sets 4-6 = @ 80%Clean and JerkStrengthD. Every 90 seconds, for 9 minutes (6 sets): Back Squat with a 2 second pause at bottom x 2 reps *Sets 1-3 = @ 80% *Sets 4-6 = @ 85%Back SquatAccessoryE. One set of: Bearhug Sandbag Carry x 400 meters

By |August 2nd, 2019|WOD|Comments Off on 8219

8-1-19

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 tempo push ups- 4 second descent, 2 second pause in low plank position, 1 second push up, 1 second pause at the top. 5 lateral raises with plates or db 5 front raises with plates or dbStrengthBench Press 5×2 @ 90%+ 2RMBench PressMetcon (Time)6 Rounds: 10/7 Cals on Assault Bike 30 RX+Heavy Double Unders RX- 40 Double unders Rest 1:00strong pace on the bike and test double unders with some fatigue. pace may fall off but try and hold on for as long as possible

By |August 1st, 2019|WOD|Comments Off on 8-1-19

7-31-19

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 jerksStrengthEOMOM for 12 Minutes 4 Squat Clean and Split Jerk 65%+ 1RM this is fast. so 65% maybe even pushing it depending on how you are feeling. But try to keep them there if you can. Weight can go up and down. quality over weightClean and JerkMetcon (Time)row/Ski cal 100/90 rx+ bike same calories Calories For Time EMOM until completion including 0:00 perform 5 burpeesFinisherOptional: lunge 100m (bay door to bay door 6 times) 10x3 tempo knee raises 3331 (three second ascent, three second hold 3 second descent, one second pause at bottom of rep)

By |July 31st, 2019|WOD|Comments Off on 7-31-19

73119

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Tall Clean x 2 reps Build over the course of the 3 sets. (Use this as a warmup & to practice your pull underneath the bar.) Followed by… 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).tall clean3 position cleanWeightliftingB. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + 2 Jerks x 1 rep *Set 1 = @ 70% of 1-RM Clean & Jerk *Set 2 = @ 75% of 1-RM Clean & Jerk *Sets 3-4 = @ 80% of 1-RM Clean & Jerk *Sets 5-6 = @ 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. Once you have cleaned the bar, perform 2 jerks)Clean and JerkWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Power Snatch x 1 rep *Sets 1-2 = @ 80% of 1-RM Power Snatch *Sets 3-4 = @ 85% of 1-RM Power Snatch *Sets 5-6 = @ 90% of 1-RM Power SnatchPower SnatchStrengthD. Every 2 minutes, for 10 minutes (5 sets): Front Squat with a 2 second pause at bottom x 3 reps *Sets 1-2 = @ 70% *Sets 3-5 = @ 75%Front SquatAccessoryE. Three sets of: Bent Over Row x10 reps Bulgarian Split Squats x 5 reps each leg [...]

By |July 31st, 2019|WOD|Comments Off on 73119