Dec. 13th WOD

Warm Up

Strength Component:  3 sets max ring dips (rest 2 min Between sets)


2 min max reps of push-ups

rest 1 min

2 min max reps of Ground to Overhead 95/75#

rest 1 min

2 min max reps of pull-ups

rest 1 min

2 min max reps of deadlift 185/115#

rest 1 min

2 min max reps of air squats

Core: 100 ab mat sit ups

WOD Dec. 12th

Warm Up

Strength Component: 5,5,3,3,1,1  OHS


Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


For time:

Row 500 meters

115 pound Push press, 21 reps

Row 500 meters

115 pound Push press, 18 reps

Row 500 meters

115 pound Push press, 15 reps

Row 500 meters

115 pound Push press, 12 reps

Core: 60 GHD Sit-up
This is the Hero workout from the mainsite. I know it looks hard but try and push through it in Cpt. Whitten’s honor.

WOD Dec. 11th


Strength Component: 5,5,3,3,1,1 Shoulder Press

WOD:  2 Rounds for time

6 Pistols (3 each leg)

12 Chest to Bar Pull-ups

12 Deadlift 255/135#

6 Clean & Jerk 115/75#

Followed by 4 min AMRAP:

5 burpee ball slams 20/15#

10 Double Unders

Core: 50 Knees to Elbows

WOD Dec. 10th


Strength Component: 5,5,3,3,1,1 Deadlift


Row 2000m

100 Double Unders

80 Air Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

10 HSPU 

Core: 100 Russian Twists

Wod Dec. 9th


Strength Component: 5×5 Snatch


5 Rounds For Time

7 Strict Pull-ups

9 Power Cleans 135/95#

11 Burpees

Core: 100 Ab mat Sit-ups

WOD Dec.8th

We will be having our first Elements Class tonight at 6:30p.m.-7:30p.m. Come on in and check it out.


20 Jumping Jacks

10 front to back leg swings each leg

10 forward & backward arm circles

10 dynamic toe touches

10 Overhead Squat w/pvc or broom handle

20 Jumping Jacks

WOD:  Reps 21-15-9

Push Press 115/75#

Jumping Squats 45/Body Weight

Core: 40 Back Ext and GHD Sit-ups

WOD Dec. 7th

Strength Component: 5×5 Squat Clean

Wod: AMRAP 20 min

30 Air Squats

20 Push-Ups

10 KB Swings 70/53/35#

5 Ring Dips

Core: 50 Toes to Bar

WOD Dec. 6th

First of all I want to thank everyone who came to the grand opening yesterday.  These kind of events are what CrossFit is all about, the community. We raised money for Eric Wiggins, which is awesome, and we are also donating our t-shirt sales. We had twice the people show up to workout from what we were expecting, which is awesome. It just made our workouts a little crazy and we didn’t quite get through all of them. We can’t wait to have everyone over again. Big thanks to Rocklin for filling in the gaps on our equipment. We are excited to host another WOD party real soon (this time with sign ups and a head count). We definitely want to utilize our “back yard” at the gym and maybe get some wall climbs and carries going on. Thank you so much to everyone!

Strength Component: 5×5 Back Squat with 3 sec pause at the bottom

Wod: For Time

Row 200m


Row 200m

3 Rope Ascents

Row 200m

20 Double Unders

Row 200m

20 GHD Sit-ups

Core: 3 x max plank hold rest 1min between sets

Grand Opening!!!

Today is the grand opening of CrossFit Stompin Ground.  It will be a day filled with workouts, socializing and food.  I can’t wait to see everyone there. The workouts will start around 11a.m. with the BBQ to follow. The Wods will be posted open your arrival. The California Marathon is running in front of the gym on Fair Oaks Blvd so the best option for parking will be at the Safeway/Rite-Aid parking lot with a short walk to the gym. Don’t forget there will be a donation box for Firefighter Eric Wiggins with both checks and cash accepted. Can’t wait to see you all there.

Dec. 4th WOD

Warm Up

Strength Component: 5×5 Snatch Grip Push Press

Wod:  “Death by Snatch” The first minute do 1 snatch, second minute do 2, third minute do 3………. Until you can’t get the number of reps done in that minute. Muscle Snatch is the way to go for this workout.

Weight:  95/45#

Core:  100 ab-mat sit ups