WOD May 31st
Strength: 3×5 Front Squat
WOD:
Glen
Max rounds in 10 minutes
5x Hang power clean (95#)
10x Front squat
15x Push-press
CORE: Tabata Plank
Strength: 3×5 Front Squat
WOD:
Glen
Max rounds in 10 minutes
5x Hang power clean (95#)
10x Front squat
15x Push-press
CORE: Tabata Plank
We will be closed this weekend for a wedding of one of our clients. Congrats to soon to be Jennifer and John Gibson! Can’t wait for the festivities! So this workout is for the next 50 years together!
Strength: 5,5,5,3,3,3 Double Kettle Bell Sots Press
WOD:
“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Core: Tabata Planks
Strength: 5,5,5,3,3,3 Hang Clean
WOD:
21-15-9 of
Deadlift 250/155
Box Jump
Core: 3 x 10 half moons, 3 x 10 GHD
Strength: 3×5 Back Squat
WOD:
3 Rounds of the following:
3 rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)
30 KB Swings 53/35#
CORE: 30 Toes through rings/ 15 Floor Wipers
Srength: 5×5 Shoulder Press
WOD:
For time, 25x reps each
Knees to elbows
Burpees
Thrusters (45#)
Jumping ring dips
Overhead squat (45#)
KB snatches (53#/36#)
Sumo deadlift high pulls (45#)
Jumping pull-ups
Box Jumps
CORE: 30 Half Moons/ 3x15sec L sit
Strength: 5,5,3,3,1,1 Split Jerk
WOD:
3 rounds
10x Clean & jerks (135#/85#)
50x Double unders
CORE:
40 GHD Sit Ups/ 40 Hip Extensions
Strength: 3×5 Bench Press
WOD:
4 Rounds for Time:
15 Ring Push Ups
12 Squat Clean 115/65#
9 Knees to Elbows
CORE: 40 Hollow Rocks
Sept. 17th and 18th is the Tough Mudder competition and we are trying to get a team together. Check it out on
www.toughmudder.com /
Please let Dan know if you are interested because we will be signing up in the next few days. It should be a great challenge and a lot of fun!
As for today, May 21st… know to some as Judgement Day If this is our last WOD… Lets make it count!
Strength: 3,3,3,1,1,1 Overhead Squat
WOD:
“Judgement Day”
Start: 500 Meter Row
15-12-9 of
Burpee Box Jumps
SDHP 95/65
Handstand Pushups
End: 500 Meter Row
Core: 50 Toes to Bar
Strength: 3,3,3,1,1,1 Hang Snatch
WOD:
AMRAP in 8 Minutes of
3 Deadlifts 275/185/135
5 Thrusters 115/85/65
10 Backward Lunges
20 Mountain Climbers
Core: 30 Turkish Get Ups 35/18/10
Strength: 5,5,3,3,1,1 Push Press
WOD:
Triple play, part 1
9 rounds total
30-20-10x reps of
Pull-ups
Push-ups
Sit-ups
Rest 2 minutes after last round
Then, 21-15-9x reps of
Wall ball (20#/14#)
KB swings (53#/36#)
Double Unders
Rest 2 minutes after last round
Then, 15-12-9x reps of
Deadlifts (225#/155#)
Push press (95#/65#)
Box jumps
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com