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2-5-19

HeadQuarters - CrossFitWarm-uplizard pose half front split childs pose (reach left and right) twisted cross thread the needle Every :30 for 4 min- 1st :30- 4 good mornings+ 4 front squats 2nd :30- 4 rdl+ 4 front squatsStrengthDeadlift 4-8-12-16 Each rep should be slow and controlled, without a bounce in the bottom. Weight should slightly decrease over the sets as the reps increaseDeadliftMetcon (AMRAP - Reps)Amrap 3 min 25 back squats (165/105)(135/95) Max box step ups with time remaining Rest 2:00 Amrap 3 min 25 deadlifts Max box step ups with time remaining Rest 2:00 Amrap 3 min 10 clean and jerks Max box step ups with time remaining

By |February 5th, 2019|WOD|Comments Off on 2-5-19

2419

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. 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. 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).press in split jerk3 position cleanWeightliftingB. 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 JerkWeightliftingC. Every minute, on the minute, for 7 minutes (7 sets): Snatch + Overhead Squat x 1 rep *Sets 1-2 = @ 65% *Sets 3-5 = @ 70% *Sets 6-7 = @ 75%SnatchStrengthD. Every 2 minutes, for 10 minutes (5 sets): Back Squat x 5 reps @ 65-70%Back SquatAccessoryE. Three sets of: Supinated Grip Bent Over Row x 10 reps Rest 60 secondsBent Over Row

By |February 4th, 2019|WOD|Comments Off on 2419

2-4-19

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 needleMetcon (AMRAP - Rounds)Every 5 Minutes for 15:00 Ski or Row 600/500m 12 Bar Facing pacing is key here. have to finish to earn rest, but can't go so hard that you can't recover before the next round. rest 7 min thenMetcon (AMRAP - Reps)Beginning on a 3:00 clock, complete: 10 Clean and Jerk at 135/95lbs 125/85 If completed before 3:00, add 3:00 to the clock and proceed to: 13 Clean and Jerk If completed before 6:00, add 3:00 to the clock and proceed to: 15 Clean and Jerk If completed before 9:00, add 3:00 to the clock and proceed to: Max Rep Squat Clean and Jerk can power clean if possible. if you fail to complete in the 3 minute window set is done. score is total number of reps completed for the day

By |February 4th, 2019|WOD|Comments Off on 2-4-19

1-20-19

HeadQuarters - CrossFitMetcon (AMRAP - Reps)Metcon Metcon (No Measure) Every 4min. x 5 Rounds: 12/9 Cal Row 12/9 Cal Assault Bike 12/9 Cal Ski Max reps at station of choice* Pick only 1 movement that you would like to work on for the max reps. Something like: - Pull-Ups - Toes -To-Bar - HSPU's - Double Unders - or anything else you either love or want to get better at. Weightlifting DB Bench Press 3-4 Sets: 8-10 Heavy DB Bench Press immediately into; 8-10 Heavy DB Bent Over Rows Rest 90sec. Between Sets

By |February 3rd, 2019|WOD|Comments Off on 1-20-19

2-2-19

HeadQuarters - CrossFitMetcon (Time)35min. to finish... 60-50-40-30-20-10 Cal Assault Bike/row/ski Toes-To-Bar (k2e) Front Squats 115/75 95/65 HSPU's (deficit push ups 45/25) Russian KB Swings 70/44 53/35

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

2119

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Receiving x 5 reps Build over the course of the 3 sets. Followed by…. Every 75 seconds, for 5 minutes (4 sets): Tall Snatch x 2 reps Build over the course of the 4 sets.snatch sots pressTall SnatchWeightliftingB. Every 2 minutes, for 14 minutes (7 sets): Snatch *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 6-7 = 1 rep @ 101%+ The goal today is to find a 1-RM Snatch.SnatchWeightliftingC. Every 2 minutes, for 12 minutes (6 sets): Clean + Front Squat + Jerk x 1 rep *Sets 1-2 = @ 80% of 1-RM Clean & Jerk *Sets 3-4 = @ 85% of 1-RM Clean & Jerk *Sets 5-6 = @ 90% of 1-RM Clean & JerkClean and JerkStrengthD. Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 = 2 reps @ 80% *Set 2 = 4 reps @ 80% *Set 3 = 2 reps @ 85% *Set 4 = 4 reps @ 80% *Set 5 = 2-3 reps @ 90%Front SquatStrengthE. In 10 minutes, build to a 5-RM Push PressPush Press

By |February 1st, 2019|WOD|Comments Off on 2119

2-1-19

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-uplizard pose half front split seal pose childs pose (reach left and right) twisted cross thread the needle Primer 5min amrap climb the ladder 3 cal aab 3 cal row 6/6, 9/9 etc 2 rounds 5 barbell backsquat (empty) 5 hang power snatch 5 overhead squat 5 strict pressStrengthBACK SQUAT "DIE SET" If you hit less than 8 reps last week, lower weight. If you hit between 8 and 12, repeat weight and beat score. If you beat 12 reps, up weight. Warm up sets: 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set – Max effort reps at chosen weight. This is about volume, NOT maximal weight. You choose a weight you think you can hit for 8-12, then see what you can do. Turn the set of 12 into 15.Back Squat ()CrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repinstead of walking do in place. 12 steps for each 25ft listedCrossFit Games Open 16.1 Scaled (AMRAP - Reps)20-Minute AMRAP of: 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Bar Facing Burpees 25 Ft. [...]

By |February 1st, 2019|WOD|Comments Off on 2-1-19

1-31-19

HeadQuarters - CrossFitWarm-uplizard pose half front split seal pose childs pose (reach left and right) thread the needle twisted cross 2 Steady Rounds: 15 seconds static hold on rig 12 Overhead Walking Lunge Steps with Empty Bar 10 Calorie RowClean warm up (No Measure)4 muscle cleans 4 front squats 3 hang power cleans 3 front squats 2 below the knee squat cleans 2 front squats 5 strict press 4 push press 3 push jerk 2 split jerkWeightliftingEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Clean (Power, Squat or mix of both) Round 1 65% Round 2 70% Round 3 75% RX+ 1 touch and go set per 3 min RX- 1 min of max effort singles during the 3 minClean (for ref)Metcon (3 Rounds for reps)Every 3 Minutes Complete 1 Set RX+Max Rep Touch and Go Clean (Power, Squat or mix of both) RX- 1 min max effort singles (rest the other two minutes) Round 1 65% Round 2 70% Round 3 75%Metcon (AMRAP - Reps)Five 4:00 Rounds 20 Overhead Squats RX+ 95/65 RX-75/55 45/35* 20 Hang Power Cleans Max 50′ Shuttle Sprints No Rest Try and limit the number of sets so you have plenty of time to run. Do what you will on the shuttles, and make sure you learn from it. Keep in mind there is no rest, so plan accordingly to try and make sure you finish all the work

By |January 31st, 2019|WOD|Comments Off on 1-31-19

1-30-19

HeadQuarters - CrossFitWarm-uplizard pose half front split seal pose childs pose (reach left and right) twisted cross thread the needle 2 Rounds: 10 Goblet Squats 5 pull up negativesSnatch 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 snatchMetcon (AMRAP - Rounds)EMOM for 15 Minutes Min 1: 15 Kettlebell Swings 53/35lbs RX+ (20) Min 2: 30 Air Squats Min 3: 15 Push-Ups rest 5 min then aim to try and have 20-30 seconds of rest each round. if doing rx+ that kb swing set should be unbroken.Metcon (Time)20 min cap For Time: 8 Squat Snatch 115/75lbs 95/65 20 Handstand Push Ups (rx double db push press 35/20) 8 Squat Snatch 20 Handstand Push Ups (rx double db push press 35/20) 8 Squat Snatch snatch weight should be something you can either hit solid quick singles for or possibly a touch and go set to open. if doing rx on the double db push press, work to keep your bodyweight "stacked" and let your hip drive help push those db overhead.

By |January 30th, 2019|WOD|Comments Off on 1-30-19

13019

HeadQuarters - Texas Rebel Barbell ClubWeightliftingA. Every 90 seconds, for 9 minutes (6 sets): Power Snatch + Hang 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 Snatch (Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)Power SnatchWeightliftingB. Every 90 seconds, for 9 minutes (6 sets): 2 Power Cleans + 1 Power Jerk x 1 rep *Sets 1-2 = @ 80% of 1-RM Power Clean *Sets 3-4 = @ 85% of 1-RM Power Clean *Sets 5-6 = @ 90% of 1-RM Power Clean (Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)Power CleanStrengthC. Every 2:30, for 10 minutes (4 sets): Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift *Note: If you do not know your 5-RM Deadlift, establish that today instead of doing these sets.DeadliftAccessoryD. Every 2:30, for 7:30 (3 sets): Bulgarian Split Squats x 6 reps each leg Aim for 2 heavy working sets. E. Every 2 minutes, for 6 minutes (3 sets): Romanian Deadlift x 10 reps (Goal weight should be 70-75% of 1-RM Clean)Bulgarian split squats CleanRDL

By |January 30th, 2019|WOD|Comments Off on 13019