WOD July 1st
Strength: 3×3 Split Jerk
WOD:
“Cindy”
AMRAP in 20 Minutes of
5 Pullups
10 Pushups
15 Air Squats
Core: 3×10 Hip Extentions, 3×10 KB Windmills
Strength: 3×3 Split Jerk
WOD:
“Cindy”
AMRAP in 20 Minutes of
5 Pullups
10 Pushups
15 Air Squats
Core: 3×10 Hip Extentions, 3×10 KB Windmills
Strength: 3×3 Back Squat
WOD:
3 rounds, 21-15-9x
Overhead squat (95#/65#)
Knees to elbows
CORE: 3x max time L-sit
Strength: 3×3 Thruster
WOD:
Max rounds, no time limit
Do one triplet every 30 seconds until failure
1x Deadlift (3/4 bw)
1x Hang clean
1x Push jerk
or
Winner winner chicken dinner
7 rounds
7x Pull-ups
14x Burpees
21x Squats
CORE: 30 Russian Twists/ 30 GHD Sit Ups
Strength: 3×5 Bent Over Row
WOD:
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
Strength: 3×5 Snatch or Overhead Squat
“Christopher”
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.
STRENGTH: 5×5 Push Jerk
Bust out your note books! Lets check those times
FRAN
21-15-9 reps
Thrusters 95/65 lbs
Pull-ups
Core:
3×15 GHD sit-ups
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
WOD:
5 Rounds for Time of:
5 Overhead Squats 95/65
10 Overhead Lunges 95/65
200 Meter Run
Core: 20 Turkish Get-ups
Strength: 3×3 Shoulder 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:
50 Plate Sit Ups
Strength: 3×5 Front Squat
WOD:
3 rounds
7x Power clean (185#)
15x Push-ups
7x Sumo deadlift high pull (135#)
15x Wall ball (20#)
CORE:
40 Russian Twists/ 50 Hip Extensions
Strength: 3×3 Deadlift
WOD:
400m run
3 Rounds
10 Burpee Box Jumps
10 Push Press 115/65#
Row 500m
CORE:
20 Knees to elbows/30 Half Moons
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com