WOD June 30th
Strength: 5 x 3 Deadlifts
WOD:
Run 800 Meters
20 Clusters 115/75 (Squat Clean into a Thruster; Touch Bar to Floor Each Rep)
Run 800 Meters
Core: Tabata Plank Holds
Strength: 5 x 3 Deadlifts
WOD:
Run 800 Meters
20 Clusters 115/75 (Squat Clean into a Thruster; Touch Bar to Floor Each Rep)
Run 800 Meters
Core: Tabata Plank Holds
Strength: 7 x 2 Split Jerks (Rest 60 in between sets)
WOD:
AMRAP for 15 Minutes of:
9 Deadlifts 155/100
12 Hand Release Pushups
15 Box Jumps
Core: 12 Turkish Get ups (As Heavy as Possible, 6 Each Arm)
To ALL CFSG Members and any one else maybe following our Programming ; We have some upcoming EVENTS in July
July 15th: CrossFit Games Pool Party!!!! Come Watch the CrossFit Games Finals in style at a POOL PARTY! Join us at Amber/Spencer’s House (Pic below) from 11 am to Whenever. Address and Details to Follow Later.
July 22nd: Come act like a kid again and do Gymnastics in West Sac with coach Amber. Details to Follow Later
Strength: 1 x 20 Front Squats
WOD:
4 Rounds of:
Row 250 Meters
12 DB Thrusters 45/25
Rest 1:1
Core: 60 Russian Twists
Strength: 5 x 10 Shoulder Press
WOD:
“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.
21-15-9 of:
Overhead Squats 95/65
Burpees
Core: 100 Meter KB Farmers Walk x 2
Strength: 1×20 Back Squat
WOD:
AMRAP in 12 Minutes of:
30 Double Unders
20 KB Swings 53/35
10 Wall Balls 20/14
Core: 10 Skin the Cats
Strength: 10 Minutes to Work on Power Cleans (work Light to Heavy in single reps, focusing on technique)
WOD:
3 Rounds for Time of:
Run 200 Meters
10 Front Squats (start from Ground) 115/75
10 Burpee Box Jumps
Core: 30 Bar Roll Outs
Strength: 3,3,3,1,1,1 Push Jerks
WOD:
4 Rounds of:
Run 200 Meters
10 Thrusters 105/65
Rest 2 Minutes
Core: 100 Situps for time
Strength: Snatch Work (Spending 12 Minutes to Work on the snatch technique)
WOD:
Run 400 Meters
30 Burpees
30 Chest to Bar Pullups
30 Ground to Overhead 95/65
Core: Tabata Plank Holds
Strength: 3 x 10 Deadlifts
WOD:
AMRAP in 7 Min of:
Wall Balls 20/14
*Every Minute on the Minute perform 5 Burpees
Core: 12 Turkish Get ups (As Heavy as Possible, 6 Each Arm)
Strength: 5,5,3,3,1,1 Snatch Balance
3 Rounds for Time of:
20 KB Swings 53/35
12 Box Jumps
10 Toes to Bar
5 Squats Cleans 135/95
Core: 60 Russian Twists
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com