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4-9-19

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 needleWeightliftingSquat Clean EMOM for 12 Minutes 1 Rep at 70-80%Clean warm up (No Measure)4 muscle cleans 4 front squats 4 above knee hang power cleans 4 front squats 4 below the knee squat cleans 4 front squatsCleanMetcon (Time)For Time: Run 800m 30 Deadlift 225/145lbs 205/125 20 RX+ Ring Dips RX- push ups 30 Box Jump Overs 24/20″ Run 800m

By |April 9th, 2019|WOD|Comments Off on 4-9-19

4-8-19

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 (AMRAP - Rounds and Reps)2 Rounds: AMRAP 4 minutes Climb the ladder: 20 Double unders 10 attempts, no singles 2 RX+ Ring dips RX box dips 20 Double unders 4 Ring dips RX+ Ring dips RX box dips 20 Double unders 6 Ring dips RX+ Ring dips RX box dips etc. Rest 2:00 between AMRAPs start over on second amrap. score is total number of rounds/reps across both rest 5 min after second round thenMetcon (Time)4 Rounds: 18 Alternating Pistols RX- goblet squats 12 Sumo DLHP 95/65lbs 75/55 3 Muscle Ups RX 6 pull ups

By |April 8th, 2019|WOD|Comments Off on 4-8-19

4819

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 4:30 (3 sets): Tall Snatch x 3 reps Build over the course of the 3 sets. Every 90 seconds, for 4:30 (3 sets): Snatch Balance x 2 reps Build over the course of the 3 sets.Tall SnatchSnatch BalanceWeightliftingB. Every 90 seconds, for 15 minutes (10 sets): Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep *Sets 1-2 @ 65% of 1-RM Snatch *Sets 3-4 @ 70% of 1-RM Snatch *Sets 5-7 @ 75% of 1-RM Snatch *Sets 8-10 @ 80% 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 4 reps *Set 1 = @ 65% *Set 2 = @ 70% *Sets 3-5 = @ 75%Back SquatAccessoryD. Four sets of: Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight Pull-Ups x 12 reps Rest 30 secondsClean

By |April 8th, 2019|WOD|Comments Off on 4819

4-7-19

HeadQuarters - CrossFitMetcon (No Measure)20min. to get as far as possible... 5 Rounds: 10/7 Cal Assault bike 10 Front Rack Lunges 75/55 immediatley into; 5 Rounds: 10/7 Cal Assault bike 10 front squats 75/55 immediatley into; 5 Rounds: 10/7 Cal Assault bike 10 Back Squats 75/55lbs Rest 5min. 10min. AMRAP: 10 Lateral Barbell Lunges 15 Push-Ups 10 Barbell Good Mornings 15 Push-Ups on the second half of the workout control is king. it would likely be better to do the barbell work with no weight on the bar unless you can control the good mornings.

By |April 7th, 2019|WOD|Comments Off on 4-7-19

4-6-19

HeadQuarters - CrossFitMetcon (3 Rounds for reps)11min. AMRAP: (Teams of 2) 50 Cal Row 200 Double Unders 3 min rest 11min. AMRAP: (Teams of 2) 20 Cal Assault Bike 20 SDHP’s 95/65 20 Burpees 3 min rest 12min. to finish... 100 Single Arm DB Hang Clean and Jerk 50/30 35/25 *EMOM complete 5 Toes-To-Bar together start with t2b. you go i go rounds

By |April 6th, 2019|WOD|Comments Off on 4-6-19

4519

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 + Clean + Jerk *Set 1 = 1 rep @ 65% *Set 2 = 1 rep @ 70% *Sets 3-4 = 1 rep @ 75% *Sets 5-6 = 1 rep @ 80% *Sets 7-8 = 1 rep @ 85%Clean and JerkStrengthC. Every 3 minutes, for 15 minutes (5 sets): Enderton Front Squat Complex x 1 rep *Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex *Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex *Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets. (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: Bench Press x 10 reps Prone Plank x 60 seconds Rest 30 seconds Build in weight as you go for the Bench Press.Bench Press

By |April 5th, 2019|WOD|Comments Off on 4519

4-5-19

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 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 |April 5th, 2019|WOD|Comments Off on 4-5-19

4-4-19

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 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 |April 4th, 2019|WOD|Comments Off on 4-4-19

4319

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 18 minutes (9 sets): Snatch *Set 1 = 2 reps @ 70% *Sets 2-3 = 2 reps @ 75% *Sets 4-5 = 2 reps @ 80% *Sets 6-7 = 1 rep @ 85% *Sets 8-9 = 1 rep @ 90%SnatchWeightliftingC. Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk x 2 reps *Set 1 = @ 70% *Sets 2-3 = @ 75% *Sets 4-5 = @ 80% *Sets 6-8 = @ 85%Clean and JerkStrengthD. Every 3 minutes, for 9 minutes (3 sets): 3″ Deficit Deadlift x 8 reps Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.Deadlift

By |April 3rd, 2019|WOD|Comments Off on 4319

4-3-19

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 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 |April 3rd, 2019|WOD|Comments Off on 4-3-19