WOD September 22nd
Strength: 5×5 Pressing Snatch Balance
WOD:
4 Rounds for time:
20 Air Squats
10 Bent Over Row 45/25#
20 Kb Swings 53/35#
10 Toes to Bar
CORE: 50 Knees to Elbows
Strength: 5×5 Pressing Snatch Balance
WOD:
4 Rounds for time:
20 Air Squats
10 Bent Over Row 45/25#
20 Kb Swings 53/35#
10 Toes to Bar
CORE: 50 Knees to Elbows
Strength: 3×3 Clean
WOD:
7 rounds for max reps
20 seconds deadlift (225#)
Rest 40 seconds
20 seconds box jumps (24 inch)
Rest 40 seconds
Core: Tabata Plank/Side Plank
Strength: 3×3 Bent Over Row
WOD:
3 Rounds
400m Row
15 OHS 95/65#
5 Muscle Ups
CORE: 3×15 Hollow Rock
Strength: 3×3 Front Squat
WOD:
For time
KB weight is 36#/24#
Sprint 100m
21x Snatch, left arm
10x Push-ups
21x Snatch, right arm
15x Push-ups
21x Thruster, left arm
20x Push-ups
21x Thruster, right arm
Sprint 100m
CORE: 40 Russian Twists/ 40 Sit Ups
We will be closed this weekend for the Tough Mudder Competition in Tahoe. Sorry if this is an inconveinence. We will back in on Monday, have a good weekend and we will back at it next week.
WOD:
20 Reps of the following;
Air squats
Ring Rows
Walking lunge 45/25# overhead
Push UPS
Db shoulder press 45/25#
Ball Slams 20/15#
Burpees
Box jumps 24/20
Strength: 3×3 Deadlift
WOD:
5 rounds
6x Clean & jerk (135#/95#)
10x Wall ball (20#/14#)
CORE: 100 Sit Ups
WRESTLING:
For time
25x Deadlift (185#)
25 calories Row
25x Box jumps (24 inch)
25x KB swings (53#)
25x Wall ball (20#)
25x Pull-ups
25x Burpees
25x Deadlifts
Strength: 3 sets max Pull Ups w/ vest
WOD:
7 rounds
15x Push press (65#/45#)
15x Sumo deadlift high-pull (75#/55#)
5x Pull-up, strict
CORE: 50 Hip Extensions/Supermans
If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.
If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).
CORE: 60 Hollow Rocks
If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com