WOD March 22nd
Strength: 5,5,5,3,3,3 OHS
WOD:
60 Wall Balls for time 20/14
Every Minute on the Minute Do
5 Box Jumps
5 Pullups
Core: 3×15 GHD’s
Strength: 5,5,5,3,3,3 OHS
WOD:
60 Wall Balls for time 20/14
Every Minute on the Minute Do
5 Box Jumps
5 Pullups
Core: 3×15 GHD’s
Strength: 5,5,5,3,3,3 Push Press
WOD:
AMRAP in 10 minutes of
10 Front Squats 135/95
25 Burpees
Core: Tabata Planks
Strength: 5,5,3,3,1,1 Clean
WOD:
50 Double Unders or 100 Singles immediately followed by:
3 Rounds for time
15 Kb Swings 70/53/35#
7 Pull Ups
4 Cluster (clean into a thruster) 155/95#
CORE: 3 x max L sit 3×15 plate sit ups
Strength: 3×5 Back Squat
WOD:
40 Air Squats
Row 500m
20 Push Press 75/55#
10 Burpees
Row 1000m
10 Burpees
20 Push Press 75/55#
Row 500m
40 Air Squats
CORE: 50 KTE and 40 Half Moons
Strength: 3×5 Bench Press
Wod:
3 Rounds for time
20 Box Jumps
10 Chest to Bar Pull ups
5 HSPU
Core:
100 Ab Mat sit ups for time
CrossFit Games Open workout #1
10min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55#
Every Rep Counts!!!
We will be hosting the first workout of the open 3/17-3/21 @0900 everyday. Send me an email if you wish to participate. Even if you dont want to participate come in and support the athletes competing, should be a good time!!!
Strength: Back Squat 5,5,5,3,3,3
WOD:
Row 2K
Rest 30 Seconds
Max GHD Situps For 2 Min
Rest 30 Seconds
Max Air Squats For 2 Min
Rest 30 Seconds
Max Double Unders For 2 Min
Core: Tabata Planks
CrossFit StompinGround will be hosting the first open workout with the first run through being at 0900 on March 17th. We do need judges so if you can make it out to help please do. See you there and good luck!!!
Remember if you are coming in on St. Patricks Day (March 17th) you will have to wear green or there is a 50 Burpee Penalty…. Underwear does not count BTW
Strength: 5,5,5,3,3,3 Bent Over Rows
WOD:
5 Rounds
5 DB Deadlifts 40/25/15
5 DB Hang Cleans 40/25/15
5 DB Push Press 40/25/15
5 DB Burpees 40/25/15
Core: 3 Max L Sits, 15 Band Rollers
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com