STRENGTH: 5,5,3,3,1 BENCH PRESS
WOD:
Tabata up yours
8x(20:10) each exercise, 32 rounds total
Tabata deadlift (135#/95#)
Rest 2 minutes
Tabata push press (75#/55#)
Rest 2 minutes
Tabata box jumps (20 inch)
Rest 2 minutes
Tabata Ball slam (20#/15#)
CORE: 40 GHD SIT UPS/ 40 BACK EXTENSIONS
STRENGTH: 5,5,3,3,1 SNATCH
WOD:
10 MINUTE AMRAP:
15 PUSH UPS (RING PUSH UPS FOR ADVANCED FOLKS)
5 SNATCH 95/55#
10(5 ECH LEG) LUNGE IN PLACE 95/55# (BAR IN BACK SQUAT POSITION)
CORE: 30 FIGURE 8’S
Strength: Work up to MAX Snatch Balance
WOD:
1 Round for Time of:
Row 1000 Meters
20 GHD’s
30 Box Jumps
40 Toes 2 Bar
50 KB Swings 53/35
Run 400 Meters
Core: 3 x 10 Half Moons
Strength: 5,5,3,3,1 Front Squat
WOD:
5 Rounds for Time of:
10 Thrusters 95/65
10 Chest to Bar Pullups
Core: Tabata Plank Pushups x 8 (20 sec on, 10 sec rest in a plank)
Strength: 5,5,3,3,1 Push Press
WOD:
The heat
3 rounds
21-15-9x reps, start and finish wod with 400m row
Handstand push-ups
Burpees
Knees to elbows
CORE: 3:30min Total time in a Plank
STRENGTH: 5,5,3,3,1 BACK SQUAT
WOD:
Five finger death punch
3 rounds
Deadlift (315#), 9-12-15x
Thruster (135#), 15-12-9x
50 Double Unders/100 singles
CORE: Tabata Russian twists/sit ups
Congratulations to Jennifer Hemmen for running the “Last Chance 50″ 50 Mile Trail Run yesterday in Granite Bay/Folsom Area. She is trying to Qualify for the Western States 100 Mile Endurance Run next year. She came in 1st place in her age group and 4th Overall Female with a time of 8 hours and 22 minutes! Wow! Please READ her Testimonial in our Links.
Good Luck to our StompinGround crew who are going out to Roseville Crossfit Today to support our Troops and doing FREEDOM GONE BAD WOD. I know you will represent us well!
WOD:
Do not be afraid of this WOD…. The Military works as a TEAM and so will we today. Come on in and we will all work together to get through this one.
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Today is a Tribute to all of my HEROES! Happy Veteran’s Weekend! Come Sweat for your Military and America, and Good Luck Jennifer in your Run today!
WOD:
Ryan
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
5 Rounds for Time of:
7 Muscle ups
21 Burpees
Happy Veteran’s Day!! Thanks you to all the Troops!! This weekend we will be doing HERO WODS to Honor this Day. Please Sign up and give your thanks with sweat and some pain 
Strength: 5,5,5,3,3,3 Bench Press
WOD:
4 Rounds for Time of
12 KB Swings
20 Air Squats
Run 200 Meters
20 Lunges with Overhead Plate
12 Wall Balls
Core: Tabata Plank Pushups
We are very PROUD of Jennifer Hemmen, who is a Member at Crossfit StompinGround, for starting her journey back to competing for the Western States 100 Mile Run! To ALL Crossfitters, and mostly any Crossfitting MOTHERS (or soon to be) out there please READ her TESTIMONIAL. Click http://www.crossfitstompinground.com/testimonials or go to our Testimonial Link. Jennifer, Travis and their Family Bring Inspiration, Success and Hope to everyone in the Crossfit Family. Fitness is a way of LIFE, and we could all use some motivation to realize that we CAN find the time and push ourselves even further! Thank you so Much!
WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CORE:
30 Bar Roll Outs