Strength: 5,5,3,3,1,1 Front Squat
WOD:
5 Rounds for time:
10 Pull Ups
10 Ring Dips
Groucho Walk 30 feet
CORE: Tabata Plank
Reminder that the gym will be closed May 28th-30th for a wedding and June 3rd-5th for the NorCal Crossfit Regionals
Strength: 5, 5 ,3 ,3 ,1 ,1 Hang Clean
WOD:
7 minute Cap:
Row 400m
30 Box Jumps
Then With Remaining time left of the 7 Minutes
max reps squat snatch 75/45#
Core:
30 Russian Twists/ 30 Hollow Rocks
Strength: 3×5 Deadlift
WOD:
Reps of 21-15-9
Ball Slam Burpees 20/15#
DB Bent Over Row 45/25#
Knees to Elbows
CORE:
3×15 Hip Ext/ 3×15 GHD sit ups
Strength: 5,5,5,3,3,3 Shoulder Press
WOD:
5 rounds for time of:
5 Overhead squats 135/95
10 Toes to bar
15 DB Hang squat cleans 40/25
20 Double-unders
Core: 3 x 10 GHD situps & 4 x 100 M of one arm farmers walk 70/53/35 (2 each arm)
Strength: 5,5,5,3,3,3 Front Squats
WOD:
Three rounds for time of:
15 Thrusters 95/75
15 Bar-facing Burpees
Core: 30 Turkish get ups
Strength: 3 sets max strict Pull Ups
WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
CORE: 30 Half Moons/30 Hip Extensions
Strength: 5×5 Bent Over Row
WOD:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
CORE:
Tabata Plank
Strength: 3×5 Bench Press
WOD:
Amelia
1 round
Row 500m
10x Ring dips
5x Squat clean (135#)
20x Pull-ups
5x Push jerk (135#)
30x Push-ups
5x Power snatch (135#)
40x Box jumps
5x Overhead squat (135#)
50x Double unders
Row 500m
CORE: 40 GHD/ 20 Floor Wipers
Strength: 5,5,3,3,1,1 Thruster
WOD:
4 Rounds
10 Pistols weighted 53/35
2 Rope Climbs
Row 250m
Core:
3x max time L sit/ 3×10 Plate sit ups
Strength: 5,5,5,3,3,3 Snatch Balance
WOD:
“Randy”
75 Power Snatches For Time 75/55
Core: 30 Turkish Get Ups (15 each arm)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com