WOD July 1st

Strength: 3×3 Split Jerk



AMRAP in 20 Minutes of

5 Pullups

10 Pushups

15 Air Squats

Core: 3×10 Hip Extentions, 3×10 KB Windmills

WOD June 29th

Strength: 3×3 Thruster


Max rounds, no time limit
Do one triplet every 30 seconds until failure
1x Deadlift (3/4 bw)
1x Hang clean
1x Push jerk


Winner winner chicken dinner
7 rounds
7x Pull-ups
14x Burpees
21x Squats

CORE: 30 Russian Twists/ 30 GHD Sit Ups

WOD June 28th

Strength: 3×5 Bent Over Row


Tabata Row

rest 2 Min

Tabata Push Ups

Rest 2 Min

Tabata Air Squats (Pistols if you got’em)

Score is total meters for the row and total reps for the rest

CORE:  3×15 Hollow Rocks/ 30 Hip Ext

WOD June 27th

Strength:  3×5 Snatch or Overhead Squat


750m row

Reps of 15, 12, 9, 6, 3 of

Ring Row

Bench Press (bw)

Toes to Bar

Followed By 750m Row

CORE:  Tabata Plank

This workout is dedicated to Christopher Walters whom passed away June 17th after an unfortunate drowning accident. Christopher is the son of Sacrametno City Firefigther Rob Walters. Our thoughts and prayers go out to Rob and his family.

Sunday June 26th

STRENGTH: 5×5 Push Jerk

Bust out your note books! Lets check those times


21-15-9 reps

Thrusters 95/65 lbs



3×15 GHD sit-ups

WOD June 25th

To all Crossfit StompinGround Clients: Please Inform your Friends and Family and mark your calenders for Sept 11th, 2011. It marks the 10 Year Anniversary of a dark day in our history. Please come honor the nearly 3000 Americans who never made it home on that tragic day with a 5K Run/Walk. Details @ www.sac911tribute.com . Please sign up and make tribute to “NEVER FORGET” and to exercise that vow. A tribute in the park to follow the 5K  from 10am to 3pm. Please sign up!

Strength: 3,3,3,1,1,1 Hang Clean


5 Rounds for Time of:

5 Overhead Squats 95/65

10 Overhead Lunges 95/65

200 Meter Run

Core: 20 Turkish Get-ups

WOD June 24th

Strength: 3×3 Shoulder Press


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


50 Plate Sit Ups

WOD June 23rd

Strength:  3×5 Front Squat


3 rounds

7x Power clean (185#)

15x Push-ups

7x Sumo deadlift high pull (135#)

15x Wall ball (20#)


40 Russian Twists/ 50 Hip Extensions

WOD June 22nd

Strength: 3×3 Deadlift


400m run

3 Rounds

10 Burpee Box Jumps

10 Push Press 115/65#

Row 500m


20 Knees to elbows/30 Half Moons