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5-2-19

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 clean grip rdl 3 muscle cleans 3 strict press 3 above the knee power cleans 3 push press 3 below the knee power cleans 3 push jerkWeightliftingPower Clean to Push Jerk Touch and Go 5×5 (Heavier than last time if possible) complete touch and go if you are comfortable with the movement. if not, drop and resetPower Clean and JerkMetcon (Time)For Time 15 RX+ Handstand Push-Ups RX- 20 deficit push ups 45+25/45 30 Box Jump Overs 24/20″ 60 Wallballs 20/14lbs 90 Double Unders

By |May 2nd, 2019|WOD|Comments Off on 5-2-19

5119

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 2 minutes, for 8 minutes (4 sets): Press in Receiving x 5 repssnatch sots pressWeightliftingB. Every minute, on the minute, for 10 minutes (10 sets): Snatch x 1 rep *Sets 1-3 = @ 60% *Sets 4-7 = @ 65% *Sets 8-10 = @ 70%SnatchStrengthC. Every 2:30, for 10 minutes (4 sets): Push Press x 5 reps @ 65-70%Push PressAccessoryD. Every 3 minutes, for 9 minutes (3 sets): Bulgarian Split Squat x 6 reps each leg Build over the course of the 3 sets.Bulgarian split squats

By |May 1st, 2019|WOD|Comments Off on 5119

5-1-19

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 needleMetcon (Time)40 min to get as far as possible of: 10 Rounds: 100′ Sled Sprint 70/45 Rx- 100m sprint 3 Squat Snatch 135/85lbs 115/75 rest 8 min thenMetcon (Time)For Time Row 1k 20 Chest to Bar rx- pull ups Row 500m 15 Chest to Bar Row 250m 10 Chest to Bar

By |May 1st, 2019|WOD|Comments Off on 5-1-19

4-30-19

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 3 strict press 3 drop to split 3 press in split 3 split jerk (pause in dip and pause in catch)WeightliftingSplit Jerk 1-1-1-1-1-1-1 Build weight over sets. can start counting singles around 75-85%.Split JerkMetcon (AMRAP - Rounds and Reps)AMRAP 8 Minutes Run 100m 8 Lateral Bar Burpees 8 Pull Ups this is a short metcon. movements are low in number as well. transitions from movement to movement can be a big difference maker, try to keep them to a minimum.Finisherfinisher Toes to Bar Find a Max Set Rest 2-3 Minutes Practice will be on grip for this. try to point the knuckles to the sky and use your lats to carry and good swing through the full movement. if you are still learning, learn how the motion should look and feel especially during the "kick" portion to the back swing. EMOM for 10 Minutes 2 Bar Muscle Ups This emom is intended for where you stand on the gymnastics. you can choose to work on strict pulling, or begin to learn the motion of the kip. If you have a strict pull up or two, and know how to kip a pull up, this time can be used to get an understanding of chest to bar, or the bar muscle up.Toes-To-Bar

By |April 30th, 2019|WOD|Comments Off on 4-30-19

42919

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 2 minutes, for 8 minutes (4 sets): Behind The Neck 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 90 seconds, for 12 minutes (8 sets): Clean & Jerk x 1 rep *Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk *Sets 5-8 = @ 70-75% of 1-RM Clean & JerkClean and JerkStrengthC. Every 2:30, for 10 minutes (4 sets): Front Squat x 4 reps @ 70% of 1-RM Front SquatFront SquatAccessoryD. Two sets of: Pushups x Max reps in 30 seconds Rest 30 seconds Romanian Deadlift x 10 reps @ 60% of 1-RM Clean Rest 30 secondsClean

By |April 29th, 2019|WOD|Comments Off on 42919

4-29-19

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 4 kang squats 4 rdl 2 inch wormsStrengthDeadlift 5×3 @75-85% of 1RMDeadliftMetcon (Time)3 Rounds: Run 400m Row 500m Bike 1k this is engine capacity building. don't sprint any of the pieces, should be aiming to complete each around in about the same time

By |April 29th, 2019|WOD|Comments Off on 4-29-19

4-28-19

HeadQuarters - CrossFitMetcon (No Measure)5min. EMOM: 10/8 Cal Row Immediately into; 5min. EMOM: 6 Burpee DB Deadlifts 70/50s Immediately into; 5min. EMOM: 30sec. Plank Rest 5min. 5min. EMOM: 9/7 Cal Assault Bike Immediately into; 5min. EMOM: 6 Burpee DB Deadlifts 70/50s Immediately into; 5min. EMOM: 30sec. of Plank

By |April 28th, 2019|WOD|Comments Off on 4-28-19

4-27-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)TEAMS OF 2. Max Rounds in 35min... 40 Cal Row/ski 30 Cal Assault Bike 20 Toes-To-Bar (K2E) 10 Power Cleans 155/95 115/75 every round increase the barbell weight by 10lb/5lb

By |April 27th, 2019|WOD|Comments Off on 4-27-19

42619

HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every minute, on the minute, for 3 minutes (3 sets): Press in Split x 5 reps Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight. Every minute, on the minute, for 3 minutes (3 sets): Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.press in split jerkfront squat + jerk% of 1rm jerkWeightliftingB. Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 91% *Set 5 = 1 rep @ 96% *Sets 6-8 = 1 rep @ 101%+ The goal today is to find a 1-RM Clean & Jerk.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: Barbell Overhead Walking Lunges x 8 reps each leg Rest 90 seconds Build as [...]

By |April 26th, 2019|WOD|Comments Off on 42619

4-26-19

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 do touch and go if you are comfortable with your technique on the power snatch (full extension, solid catch, good bar path) otherwise take this time to work on 5 reps with a drop and reset. try and increase weight by 5 pounds from the last time.Power SnatchMetcon (Time)For Time 40-30-20-10 Push Ups Run 400m

By |April 26th, 2019|WOD|Comments Off on 4-26-19