WOD Jan. 21
Strength: Weighted ring dip 3x max with 20lb vest
Wod:
21-15-9 reps
Clapping Push ups
Box Jumps 24/18″
DB bent over row 45/25#
Core: 50 knees to elbows
Strength: Weighted ring dip 3x max with 20lb vest
Wod:
21-15-9 reps
Clapping Push ups
Box Jumps 24/18″
DB bent over row 45/25#
Core: 50 knees to elbows
Strength: 5×5 Power Clean
Bench Press 3×5 1) 65% 2) 75% 3) 85% of 1rm on set 3 if you can do more than 5 do so
Wod: “Crazy Eights” AMRAP 20 Min
8 Sumo Deadlift High Pull 95/65#
8 Chin ups (palms facing toward you)
8 Power Snatch 95/65#
8 Pistols
Core: 3x max time L-sits
Todays 9a.m. class canceled today sorry for the inconvenience. Although we will be holding a 3:30 class.
Strength: Deadlift 5×3 Set 1) 65% 1rmx5 2) 75% 1rmx5 3) 85% 1rm x5+
Wod: 5 Rounds
10 Ball slams 20/15#
2 Rope Ascents
10 DB squat Cleans 45/25#
Core: 10 plate sit ups x 5
Strength: 5,5,3,3,1,1 Shoulder Press
WOD:
Row 1000m
Immediately Followed by:
15-12-9-6-3
Body Weight Back Squats
Pull Ups
Core: 3 sets max plank hold
Strength: 5×5 Weighted Pullup
Wod: Courtesy of the OC Throwdown
7 Rounds
4 Burpee Deadlift 155#
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
Core: 100 ab mat sit ups
Skill: Muscle Ups
Strength: 5×5 Front Squat
Wod:
15 Squat Snatches 115/75# followed by:
10,9,8…..1 reps of L Pullups
alternating with 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 Dbl Unders
Core: 60 GHD sit ups
Strength: 5,5,3,3,1,1 Clean
Wod:
5 Rounds
5 OHS 115/75#
5 Chest to Bar Pull ups
20 Dbl Unders
5 Ring HSPU
5 Deadlift 225/135#
Core: 100 Russian Twists 20/15# ball
Skill: Pistols
Strength: 5×5 Back Squat
Wod:
30 Burpees
30 walking lunges with barbell overhead 95/75#
30 sit ups
30 wall balls 20/14#
30 back extensions
30 box jumps 24/18″
Core: max time L sit hold x 5
Skill work: Handstand walk
Strength Component: 5×5 Shoulder Press
Wod:
“Fran”
21-15-9 reps of
Thrusters 95/65#
Pullups
Rest 5 Min Then:
4 Rounds
10 Toes to bar
10 ring push ups
10 Db Snatches 45/25# (5 each arm)
Warm Up
Strength Component: 5 sets max reps ring dip with 20lb vest
“The Smoker”
As many rounds as possible 10 minutes of:
10 Box Jumps 24” 20”
7 Ground to Overhead 135# 95#’s
5 Burpees (Crossfit Games Standard)
Core: 50 toes to ball
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com