WOD April 29th
Strength: 3×5 OHS
WOD:
REPS of 21-15-9
KB Swings 70/53/35#
Pistols
Burpees
Core:
30 Plate Sit ups/ 50 Russian Twists
Strength: 3×5 OHS
WOD:
REPS of 21-15-9
KB Swings 70/53/35#
Pistols
Burpees
Core:
30 Plate Sit ups/ 50 Russian Twists
Strength: 3x max reps weighted vest pushups 20#
WOD:
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Core: 30 Half Moons/ 40 Back Ext
The Gym will be closed Saturday and Sunday. Sorry if this causes an inconvience. Rest up and I we will see you monday.
Strength: 5,5,5,3,3,3 Thruster
WOD:
AMRAP in 10 Min of
10 Box Jumps
5 Ground to Overhead 135/95
7 Burpees
Core: 50 Toes To Bar
Strength: 5,5,5,3,3,3 Split Jerk
WOD:
5 Rounds
250 Meter Row
15 Overhead Squats 95/45
Core: 50 Floor Sweepers 135/95
Strength:
3×5 Deadlift
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Strength: 3×5 Front Squat
WOD:
Death by DB Squat Clean
first minute do 1 DB squat clean
Second Minute do 2 DB Squat Clean
Third Minute do 3 DB Squat Clean and so on until you cat complete the amount of reps in that minute
Mens weight 45# Womens 25#
Core: 30 Half Moons/ 50 Anchored Sit ups
Strength: 3×5 Bench Press
WOD:
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
CORE:
Tabata Plank
Come by on Saturday@ 11a.m. if you are available to cheer your trainer’s on as we take on the CrossFit Open workout #5. The workout is a brutal 20 min Amrap, don’t miss this chance to see Dan and I suffer!!!
Strength: 3×5 Clean
WOD:
3 Rounds for time
15 DB Lunges (every 5 lunges stop and do 10 DB Push Presses) 45/25#
20 Box Jumps
10 Pull Ups
200m Row/Run
CORE:
40 Back Ext./ 30 Toes to Ball
Strength: 5,5,5,3,3,3 Shoulder Press
WOD:
Another Hero WOD for us to be Proud to do! Be Proud Today!
“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Core: 3×10 GHD, 3×10 Half Moons 20/15/8
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com