1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
-then-
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
STRENGTH: 10 MIN TO GET 3RM UB HANG POWER CLEAN
WOD:
24 HR PUSH UPS
12 POWER CLEANS 135#/95#
20 HR PUSH UPS
10 POWER CLEANS
16 HR PUSH UPS
8 POWER CLEANS
CORE: 50 HOLLOW ROCKS
STRENGTH: 5,5,3,3,1 PUSH PRESS
WOD:
21-15-9 REPS
PUSH PRESS 115/85#
DEADLIFT 205/135#
*100M SPRINT BETWEEN ROUNDS
CORE:
L-SIT PRACTICE
Congrats to our First On Ramp Class for successful completion of the monthly program. These seven Crossfitters will now join the ranks in the Level One Class!! We are excited to have you here and very proud to say that every one of you PR’d in the Basline Workout (some by over 2 minutes!!) It is amazing What 12 Classes and 1 Month can do in CrossFit. Congrats again to Gloria, Peggy, Tuesday, Heather, Ryan, Tyler and Tom!!!
Strength : 5,5,5,3,3,3 Overhead Squat
WOD:
8 Min AMRAP of:
25 Double Unders
15 Goblet Squats 53/35
10 Toes to Bar
Core: 30 Back Ext.
A HUGE Thanks to all those who came to this past weekend Work Party!!! CrossFit is all about community and teamwork, and this Box has some amazing people who took ownership in a community built gym! Thanks so much for your hard work and friendship. The place looks great. Pictures to be posted soon! We are a very proud Staff!
Strength: 10 minutes to establish a 1 rep max Jerk
WOD:
60 Mountain Climbers
Rest 20 seconds
Then, 2 Rounds of:
20 Wall Balls 20/14
20 KB Swings 53/35
Rest 20 seconds
60 Mountain Climbers
Rest 20 seconds
Then, 2 Rounds of:
12 Ground to Overhead 115/75
12 SDHP 115/75
Rest 20 seconds
60 Mountain Climbers
Core: 60 Russian Twists
STRENGTH: 10MIN SNATCH BALANCE PRACTICE
WOD:
15 MIN AMRAP
10 STATIONARY LUNGES W/BB OVERHEAD 75/45#
20 DBL UNDERS
10 V-UPS
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.
-then-
For time:
8 Pistols (alternating)
8 HSPU
8 Burpee Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Box Jumps 20″
16 Pistols (alternating)
16 HSPU
16 Burpee Box Jumps 20″
CORE: 50 anchored ball sit ups
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
-then-
12 minute AMRAP of:
3 Snatches (any style) 135/95#
20 Double-Unders
Core: 3×15 good mornings
Strength: 3 x Max Effort Bench Press with 90 second breaks (75% 1 rep max)
WOD:
8 Min AMRAP of:
1 Power Clean into 3 Unbroken Front Squats 115/75
15 Hand Release Pushups
Core: 30 Half Moons
REMINDER SATURDAY AND SUNDAY THERE ARE NO CLASSES DUE TO THE WORK PARTY WHICH STARTS AT 9AM BOTH SATURDAY AND SUNDAY. THERE WILL BE FOOD AND DRINK AND FUN! COME ON OVER AND HELP GIVE THE STOMPINGROUND A NEW LOOK!
STRENGTH: 10 MIN TO GET HBBS 1RM
WOD:
3 ROUNDS:
10 BOX JUMPS 24/20
10 THRUSTER 95/65#
300M RUN TO THE OAK TREE 3X’S
3 ROUNDS
15 WALL BALLS 20/14
15 KTE
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com