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7-23-19

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 snatchWeightliftingEOMOM for 12 Minutes Full Snatch + 2 Hang Snatch + Overhead Squat As Heavy As PossibleSnatchMetcon (AMRAP - Rounds and Reps)AMRAP 20 Minutes 12/8 Calories on Bike 1 RX+Legless Rope Climb RX 1 Rope climb 3 Squat Cleans 165/105 135/85 5 Handstand Push-Ups RX- 5 Deficit push ups (45+25/45)

By |July 23rd, 2019|WOD|Comments Off on 7-23-19

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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): Hip Snatch x 1 rep *Sets 1-3 = @ 60% of 1-RM Snatch *Sets 4-6 = @ 65% of 1-RM Snatch *Sets 7-8 = @ 70% of 1-RM SnatchSnatchWeightliftingC. Every minute, on the minute, for 6 minutes (6 sets): Hang Power Clean x 2 reps *Sets 1-3 = @ 65-70% *Sets 4-6 = @ 70-75%Power CleanStrengthD. 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. Three sets of: DB Bench Press x 8 reps Glute Ham Raise x 6-8 reps Rest 60 seconds

By |July 22nd, 2019|WOD|Comments Off on 72219

7-22-19

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)2 Rounds 50 Calorie Ski/row 40 wallballs 30 Kettlebell Swings 70/53lbs 53/35 rest 5 min thenMetcon (Time)8 Rounds: 10 Burpees 8 Toes to Bar Rest :30

By |July 22nd, 2019|WOD|Comments Off on 7-22-19

7-21-19

HeadQuarters - CrossFitMetcon (Time)35 min to get as far possible... 30 Devil Press 40/25 35/20 Run 1 mile 60 Toes-To-bar Run 1 mile 90 Burpees

By |July 21st, 2019|WOD|Comments Off on 7-21-19

7-20-19

HeadQuarters - CrossFitMetcon (Time)60min cap teams of 2 30-20-10 wall balls pull ups clean and jerks 135/85 into 4 rounds 30 kb swings 70/53 53/35 400m run (together) into 10-20-30-20-10 cal bike weighted sit ups 20/14

By |July 20th, 2019|WOD|Comments Off on 7-20-19

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HeadQuarters - Texas Rebel Barbell ClubWarm-upA. Every 90 seconds, for 6 minutes (4 sets): Squat Jerk x 3 reps If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.Squat JerkWeightliftingB. Every 90 seconds, for 12 minutes (8 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% *Sets 4-8 = 1 rep @ 85%SnatchWeightliftingC. Every 90 seconds, for 9 minutes (6 sets): Clean & Jerk x 1 rep *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85%Clean and JerkStrengthD. Every 90 seconds, for 9 minutes (6 sets): Back Squat x 3 reps *Sets 1-3 = @ 80% *Sets 4-6 = @ 85%Back SquatAccessoryE. Three sets of: Farmers Walks x 60 feet Rest 90 seconds You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

By |July 19th, 2019|WOD|Comments Off on 71919

7-19-19

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 tempo push ups 4 second descent, hold 2 second, press up in 1. 5 lateral raises db 5 front raises dbStrengthBench Press 5×3 @ 90%+ 2RM based on feelBench PressMetcon (Time)For Time 30 Lunge steps with Dumbbells/kb 50/30s 35/25 60 Double Unders 30 Dumbbell Push Press Run 800m 30 Dumbbell Push Press 60 Double Unders 30 step Lunge with Dumbbells

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

7-18-19

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 5 good mornings 5 split leg squats 5 back squatsStrengthSumo Deadlift 5×4 As Heavy As Possible. This is following the same as previous weeks. try and do a little more this time vs previous.Sumo DeadliftMetcon (Time)5 Rounds: Assault Bike 1k 10 Burpee Box Jump Overs 24/20″ Rest 1:00 score is total time. both of these movements are relatively short, but can crush your heartrate. stay calm and chug through these. last one or two you can see what you are made of.

By |July 18th, 2019|WOD|Comments Off on 7-18-19

7-19-19

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)8 Rounds: 25 Double Unders 6 Chest to Bar Rx- 6 pull ups Rest :30 rest 5 min then these are quick rounds. keep the arms relaxed on the double unders. as soon as you finish the jump rope, approach the bar and try and hit a set right away even if it isn't the full number. pace might fall off as you get further in, but that is expectedMetcon (Time)For Time: 21-15-9 Bar Facing Burpees Front Squats 155/95lbs 135/85 Push Ups bar comes from the floor. push ups into burpees is going to be a challenge. try to be efficient on the burpees to not be doing a bunch of push ups. focus on hinging at the hip and shooting the hips back and go straight to the ground vs a push up.

By |July 17th, 2019|WOD|Comments Off on 7-19-19

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HeadQuarters - Texas Rebel Barbell ClubWarm-upA. 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).3 position cleanWeightliftingB. Every 2 minutes, for 14 minutes (7 sets): Clean & Jerk *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 Clean & Jerk.Clean and JerkWeightliftingC. In 12 minutes, establish a 1-RM Power SnatchPower SnatchStrengthD. In 15 minutes, establish a 3-RM Front SquatFront SquatAccessoryE. Three sets of: Pullups x 10 reps Rest 60 seconds

By |July 17th, 2019|WOD|Comments Off on 71719