WOD September 1st
Strength: 5,5,3,3,1 Deadlift
WOD:
3 rounds
10x Snatch (115#/75#)
15x Ring dips
20x KB swings (53#/36#)
CORE: Tabata plank/ Sit Ups
Strength: 5,5,3,3,1 Deadlift
WOD:
3 rounds
10x Snatch (115#/75#)
15x Ring dips
20x KB swings (53#/36#)
CORE: Tabata plank/ Sit Ups
If you have recently purchased from Group on, if you click on schedule and make a user name and password you will then be able to sign up for classes.
Thanks,
Jake
This Labor Day Weekend, CROSSFIT STOMPINGROUND will be CLOSED. We are sorry for the inconvenience, but are going to be posting HOME WODS on the website. These WODS will be non-equiptment based. We do not want your work to be unnoticed so please POST your results on the website! Sorry again and have the best weekend!
Strength: 5,5,3,3,1,1 Push Press
WOD:
5 rounds For time
200 M Row
20 Wall Ball 20/14
20 Box Jumps
Core: 3 x 10 Back Ext, 3 x 10 GHD
Strength: 5,5,3,3,1,1 Back Squat
WOD:
5 Rounds for Time of
5 Cleans 185/135
20 Burpees
Core: 100 M One arm Farmers Walk x 4
Strength: 5,5,3,3,1 Squat Clean
WOD:
Triple play, part 2
For max rounds
Max rounds in 5 minutes of
3x Handstand push-ups
6x Sumo deadlift high pulls (75#/55#)
Rest 2 minutes
Then, max rounds in 5 minutes of
4x Thrusters (75#/55#)
8x Pull-ups
Rest 2 minutes
Then, max rounds in 5 minutes of
5x KB swings (72#/53#)
10x Ball slams (20#/16#)
Strength: 3×3 Shoulder Press
WOD:
Pick a Nasty Girl workout and go for a PR!!!
Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds
Chelsea
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.
Cindy
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes
Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips
Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
Frelen
5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups
Grace
135lb Clean & Jerk
30 Reps
Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups
Isabel
135lb Snatch
30 Reps
Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups
Karen
For Time
150 Wall Balls 20lbs
Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
Linda
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans
Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes
Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps
Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.
CORE:
50 GHD Sit Ups for time
Strength: 5,5,5,3,3,3 Deadlift
WOD:
4 Rounds
5 Front squat 135/95#
400m sprint with 20lb ball
CORE: Tabata Plank with a 25lb plate on your back.
Strength: 5,5,3,3,1 Power Clean
WOD:
1k Row, for every second you’re over 3:30 you owe 3 Burpees.
CORE:
30 Hollow Rocks/ 30 Half Moons
Strength: 3×3 Bench Press
WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.
CORE:
100 Sit Ups for time
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com