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6-9-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)Get as far as possible in 35min... 4 Rounds: 400m Run 20 DB Front Squats 50/30lb. 35/25 immediately into; 4 Rounds: 400m Run 20 DB Deadlifts 50/30 35/25

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

6-8-19

HeadQuarters - CrossFitMetcon (Time)12min. to get as far as possible... 400m run (200m each) 20 Hang Power Cleans 115/75 95/65 400m run (200m each) 20 Hang Power Cleans 135/85 115/75 400m run (200m each) 20 Hang Power Cleans 155/95 135/85 400m run (200m each) 20 Hang Power Cleans 175/105 155/95 Rest 3min. 20min. to get as far as possible... Can you finish this one?! Row 4000m (250 or 500m intervals) *Every 2min. complete 10 Deadlifts at 185/125. *Start with Deadlifts *Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower. Teams of 2. Only 1 person works at a time.

By |June 8th, 2019|WOD|0 Comments

6719

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 90 seconds, for 9 minutes (6 sets): Clean + Front Squat + Jerk x 1 rep *Sets 1-3 = @ 70% of 1-RM Clean & Jerk *Sets 4-6 = @ 75% of 1-RM Clean & JerkClean and JerkWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Snatch + Overhead Squat x 1 rep *Sets 1-3 = @ 70% of 1-RM Snatch *Sets 4-6 = @ 75% of 1-RM SnatchSnatchStrengthD. Every 2:30, for 10 minutes (4 sets): Back Squat with 4 second lowering phase x 5 reps @ 65-70%Back SquatAccessoryE. One Set Tabata of: V-Ups 20 seconds on 10 seconds off For a total of 8 rounds *Note: This entire section should take you 4 minutes to complete

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

6-7-19

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 needleWeightlifting3 muscle cleans 3 front squats 3 hang power cleans above the knee 3 front squats 3 below the knee hang power cleans 3 front squats find 1rm power cleanPower CleanMetcon (Time)3 Rounds: 10 Power Snatch 95/65 75/55 15/9 Calories on Bike 20 Wallballs 20/14lbs if all bikes are full can run 300m

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

6-6-19

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 needleStrengthevery 30 for 4 min 1st 30- 4 rdl+ 4 good morning 2nd 30- 4 kang squats Find your 5RM Touch and Go DeadliftDeadliftMetcon (Time)2 Rounds: Run 800m Row 1k

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

6-5-19

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 squatsStrengthFind 3RM Front Squat aim for 83-100% for your 3rm. try not to do 3s all the way up, it will wear you outFront SquatMetcon (AMRAP - Rounds and Reps)AMRAP 20 Minutes 30 Double Unders 4 Squat Cleans 165/105lbs 135/85 4 Muscle Ups RX 4 pull ups+ 4 dips

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

6519

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every minute, on the minute, for 8 minutes (8 sets): Power Snatch with a 2 second pause in catch x 1 rep *Sets 1-4 = @ 65-70% *Sets 5-8 = @ 70-75%Power SnatchWeightliftingB. Every minute, on the minute, for 8 minutes (8 sets): Power Clean with a 2 second pause in catch x 1 rep *Sets 1-4 = @ 65% *Sets 5-8 = @ 75%Power CleanStrengthC. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5 reps *Sets 1-2 = @ 65% *Sets 3-4 = @ 70%Front SquatAccessoryD. Every 3 minutes, for 12 minutes (4 sets): Step-Ups to Parallel Box x 6 reps each leg Aim for 3 heavy working sets.

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

6-4-19

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 snatchWeightliftingFind 1RM Snatch pause at knee for 2 seconds. This is a technical max not necessarily a true max. -work hard to relax from shoulders down (keep the arms long!) and squeeze the shoulder blades together. -press through the ground with the full foot! try not to rock back and forth as the lift progresses from toes to heels to toes again. -keep pulling! when you snatch deadlift the bar, that is where you should be making contact on the snatch. any lower means you are beginning your extension to early. be patient!SnatchMetcon (AMRAP - Reps)For Time: 50 Burpee Box Jump overs 24/20″ 40 Single Arm Dumbbell Clean and Jerk 50/35lbs 35/20 (Switch hands anytime) 40 Handstand Push-Ups RX 40 deficit push ups 45+25/45 10 Minute Cap 10 minutes is a very short time period. you possibly will not finish this. Find your pace and decide your game [...]

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

6419

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 4 minutes (4 sets): Press in Receiving Position x 5 reps Build over the course of the 4 sets.snatch sots pressWeightliftingB. Every minute, on the minute, for 8 minutes (8 sets): Snatch x 1 rep *Sets 1-3 = @ 60% *Sets 4-6 = @ 65% *Sets 7-8 = @ 70-75%SnatchWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Clean & Jerk *Sets 1-2 = 2 reps @ 60% *Sets 3-4 = 1 rep @ 70% *Sets 5-6 = 1 rep @ 75%Clean and JerkStrengthD. Every 2 minutes, for 8 minutes (4 sets): Back Squat x 4 reps *Sets 1-2 = @ 70% of 1-RM Back Squat *Sets 3-4 = @ 75% of 1-RM Back SquatBack SquatAccessoryE. One Set Tabata of: V-Ups 20 seconds on 10 seconds off For a total of 8 rounds *Note: This entire section should take you 4 minutes to complete

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

6-3-19

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 needleWeightlifting2 rounds 5 drop to split (back rack) 5 press in split (front rack) 5 split jerk (2 second pause in dip+ 2 second pause in catch) Find 1RM Split JerkSplit JerkMetcon (Time)For Time: 20 Toes to Bar 20 Shoulder to Overhead 95/65 75/55 16 Toes to Bar k2e 16 Shoulder to Overhead 12/12, 8/8, 4/4

By |June 3rd, 2019|WOD|0 Comments