WOD June 11th

/0 Comments/in /by

Strength: Athlete’s Choice

WOD:

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

CORE: 40 Toes to Bar

WOD June 10th

/0 Comments/in /by

Strength: 5,5,5,3,3,3 Hang Clean

WOD:

Every Min on the Min for 12 Min

5 Deadlifts 225/155

20 Double Unders

Core: 50 Floor Sweepers

WOD June 9th

/0 Comments/in /by

Strength: 5,5,5,3,3,3 Split Jerk

WOD:

“Elizabeth”

21-15-9 reps of:

Power Cleans 135/95

Ring dips

Core: 3×10 GHD, 3×10 Half Moons

WOD June 8th

/2 Comments/in /by

We are looking forward to seeing you all and getting back in the gym! Remember that if you want to come in… Do it! Do not get discouraged after viewing any workout we post. We will take each workout and scale it appropriately for each individual.

Strength: 5,5,5,3,3,3 Deadlift

WOD:

400 M Run

30 KB Swings 53/35

30 Back Extention

30 OHS 95/65

400 M Row

Core: Tabata Planks

WOD June 6th

/1 Comment/in /by

Happy Monday! Hope everyone had an amazing weekend! Here is your 4th at home WOD. This one is a bit longer but give it your best effort and you will for sure be feeling good when finished. See ya soon and remember to post your times.

At Home WOD # 4

Run 1 Mile

100 Pushups

100 Air Squats

Run 1 Mile

Here is a video to keep you pumped! Crossfit is an amazing sport and lifestyle

http://youtu.be/lLFunBPgPOo

This one is a different sport but just as challenging and inspiring!

http://youtu.be/CJPt_1VAUVg

WOD June 5th

/0 Comments/in /by

So PROUD of Jake and his performance at The NorCal CrossFit Regionals this Weekend! Amazing athletes from all over NorCal and The StompinGround was there to represent! Congrats to all the Terrific Athletes from this competitive area who we are proud to have as neighbors. Here is your 3rd workout in your at home challenge. We miss the gym and all of you! Remember to post your time and see ya soon.

At Home WOD # 3:

3 Rounds for Time of

20 Russian Lunges

10 Burpees

20 Situps

10 Burpees

20 Dips (use a chair, couch or any ledge)

WOD June 4th

/0 Comments/in /by

So since it’s Saturday… go find a trail, park, track or drive out the distance on the road and complete the next At Home WOD. Remember have fun, push yourself and post your time!

At Home WOD:

Run a 5K (about 3.2 miles)

WOD June 3rd

/1 Comment/in /by

So the gym is closed til next Wed for the CrossFit  Regionals (Go Jake!) and the Western States Police and Fire Games (Go Team!) This is your chance to do our at home challenge.  We will be posting at home workouts. Post your time or score on the comments and compare your times with others. Good Luck and see you soon!

At Home WOD # 1

2 Rounds for Time

10 Burpees

20 Lunges

30 Jumping Air Squats

40 Situps

Remember to stretch and warm up! Push yourself and post your time

WOD June 2nd

/0 Comments/in /by

The gym will be closed tomorrow through tuesday for the CrossFit Regionals and the Western States Police and Fire Games. Sorry for the inconvenience. We will be returning to the normal schedule on Wednesday. Have a great weekend!!!

Strength: 3×5 Shoulder Press

WOD:

“Moon”

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

CORE: 30 Plate Sit ups/ 30 Russian Twists

WOD June 1st

/0 Comments/in /by

Strength: 3×5 bench press

WOD:

10 cal on Rower

20 B urpees

30 Ground to Overhead w/ DB’s 45/25#

40 Knees to Elbows

50ft Walking Lunge w/ weight overheaed 45/25#