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4-16-19

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 needleFull snatch warm up (No Measure)3 tall muscle snatch 1 pause ohs 3 power position muscle snatch 1 pause ohs 3 low hang muscle snatch 1 pause ohs 3 tall power snatch 1 pause ohs 3 power position power snatch 1 pause ohs 3 low hang power snatch 1 pause ohs 3 tall snatch 3 power position snatch 3 low hang snatchWeightlifting8 min to warm up then Snatch EMOM for 12 Minutes 1 Rep at 70-80%SnatchMetcon (Time)2 Rounds: 80 air Squats 2 Rope Climbs- RX- 4 knee up to pull up. further modification- 100ft farmers carry 50/35 40 Box Jump Overs 24/20″ 2 Rope Climbs

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

41519

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every minute, on the minute, for 5 minutes (5 sets): Snatch Balance x 1 rep Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.snatch sots pressSnatch BalanceWeightliftingB. Every 2 minutes, for 20 minutes (10 sets): Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep *Sets 1-2 = @ 70% of 1-RM Snatch *Sets 3-4 = @ 75% of 1-RM Snatch *Sets 5-7 = @ 80% of 1-RM Snatch *Sets 8-10 = @ 85% of 1-RM Snatch (Mid Hang Snatch is done from the middle of the knee cap)SnatchStrengthC. Every 3 minutes, for 15 minutes (5 sets): Back Squat with a 5 second lowering phase x 5 reps *Set 1 = @ 65% *Set 2 = @ 70% *Sets 3-5 = @ 70-75%Back SquatAccessoryD. Four sets of: Glute Ham Raise x 6 reps Chin-Ups x 10 reps Rest 30 seconds

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

4-15-19

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 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 jerksWeightliftingSplit Jerk 1-1-1-1-1-1-1 Build weight over sets start counting around 80%+. pause in the catch for a second or two. focus on leg placement on these under heavier loads. Brace with the core, think of straight down and straight up movement. drive through the middle of the foot and let the legs be the work horse on getting the bar overhead. during the receiving work on being balanced and be comfortable holding that position.Split JerkMetcon (Time)20-16-12-8-4 Power Cleans 115/75, 95/65lbs RX+-Toes to Bar RX-(k2e) Run 200m

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

4-14-19

HeadQuarters - CrossFitMetcon (No Measure)EMOM 21 Min 1: 10 DB bench (or floor press) 45/25+ Min 2: 10 back squats 135/95 (take from floor if possible) Min 3: 10/8 Rest 5 min 3 rounds 1 Min DB hammer curls rest 15 seconds 1 Min DB skull crushers rest 15 seconds 1 Min push ups rest 15 seconds rest 1 min 3 round workout will have a minute and 15 seconds to get the feeling back in the arms/chest/ triceps.

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

4-13-19

HeadQuarters - CrossFitMetcon (AMRAP - Reps)35min. to get as far as possible... 50 Calories 50 DB/kb Deadlifts 70/50s 50/35 50 Calories 50 DB Box Step Ups 24/20" (50/35lb.) singe db 50 Calories 50 Pull-Ups ... Then 40 of ALL that again... Then 30... Then 20... Then 10...

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

41219

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Press in Split x 5 reps Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.press in split jerkWeightliftingB. Every 2 minutes, for 16 minutes (8 sets): Clean High Pull + Hang Clean + Jerk *Set 1 = 1 rep @ 70% *Set 2 = 1 rep @ 75% *Sets 3-4 = 1 rep @ 80% *Sets 5-6 = 1 rep @ 85% *Sets 7-8 = 1 rep @ 90%Clean and JerkStrengthC. In 18 minutes, establish a 1-RM Enderton Front Squat Complex (Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)Enderton Front Squat complexTake the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complexAccessoryD. Three sets of: Standing DB Strict Press x 8 reps V-Ups x 30 seconds Rest 30 seconds

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

4-12-19

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 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 squatsStrength3x8 go based on feel. Take time warming up with 3s, 4s, and 5s. Rough percentage to aim for is 70%+Front SquatMetcon (Time)3 Rounds: ski/row 500m, run 400m, aab 1k 15 RX+ Toes to Bar RX-k2E 15 Kettlebell Swings 53/35lbs

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

4-11-19

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 needleWarm-upEvery 30 for 4 min first 30: 4 good mornings+4 rdl second 30: 4 kang squatsStrengthDeadlift 4×4 @70-80% of 1RM touch and go reps. should be controlled, no bouncing when coming down to touch the ground.DeadliftMetcon (Time)4 Rounds: 30/18 Calories on Bike/row/ski Run 400m Rest 2:00 fill the bikes first, then rowers then ski erg

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

4-10-19

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 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 snatchWeightliftingPower Snatch **** Touch and Go 5×5 Complete as touch and go if you are comfortable power snatching and repeating the same path. if not, work on technique. drop and reset each rep and practice a good pull off the ground, good extension and good receiving of the barPower SnatchMetcon (Time)4 Rounds: 15 Thrusters 95/65lbs 75/55 2 Rope Climbs RX- hand over hand sled pull 70/45 Rest 2:00

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

41019

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Press in Clean (Sots Press) x 5 reps Followed by… Every minute, on the minute, for 3 minutes (3 sets): Clean Grip Overhead Squat x 5 reps (Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)clean grip sotts pressWeightliftingB. Every 2 minutes, for 16 minutes (8 sets): Snatch x 2 reps *Set 1 = @ 70% *Sets 2-3 = @ 75% *Sets 4-5 = @ 80% *Sets 6-8 = @ 85%SnatchWeightliftingC. Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk *Set 1 = 1 reps @ 70% *Sets 2-3 = 2 reps @ 75% *Set 4 = 1 rep @ 80% *Sets 5-6 = 1 rep @ 85% *Sets 7-8 = 1 rep @ 90%Clean and JerkAccessoryD. Every 3 minutes, for 9 minutes (3 sets): Bulgarian Split Squat x 8 reps each leg Build over the course of the 3 sets.Bulgarian split squats

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