WOD Oct. 1st

Strength: work up to 1rm deadlift

WOD:

TABATA: 8 ROUNDS OF 20SEC WORK 10SEC REST OF THE FOLLOWING:

Ring Dips

Plate Overhead Lunge 45/25#

10m sprint

CORE:  3 MIN AMRAP RUSSIAN TWISTS 20/15#

WOD SEPTEMBER 30TH

FIND 1RM STRICT PRESS

“Bells Again”

3 Rounds of: (53/35)

40 KB Swings
30 KB Goblet Press
20 Burpees

CORE: 1MIN PLANK THEN 3MIN AMRAP OF SITUPS

Film Crew @ StompinGround!

Sunday morning there will be a film crew from Whitney High School that produces a show called “Unleashed”. They will be featuring CrossFit StompinGround in their next feature project!  They are going to interview Ginger and a few clients so come on in and represent the best gym in Carmichael!

WOD SEPTEMBER 29TH

STRENGTH:

Close Grip Bench Press: 9 x 3 @ 50% 1RM

TEAM WOD:

50-40-30-20 REPS OF THE FOLLOWING:

PARTNER SQUATS OR SANDBAG SQUAT

PUSH PRESS 75/45#

PULL UPS

WOD SEPTEMBER 28TH

STRENGTH: Below Parallel low Bar Back Squat: 12 x 2 @ 75% 1RM

WOD:

30 Dbl unders

5 Clean and Jerk 135/95#

30 Dbl unders

10 Clean and Jerks

30 Dbl Unders

5 Clean and Jerks

30 Dbl Unders

CORE: 16 TGU (8 ech side)

WOD September 27th

STRENGTH: EMOM 2 HANG POWER SNATCH FOR 7MIN @80%

WOD:

The Spartan 300

  • Pullups – 25 reps
  • Kb SDLHP 53/35# – 50 reps
  • Pushups – 50 reps
  • Body-Weight Squat Jumps – 50 reps
  • V-Ups – 50 reps
  • Push Press 75/45# – 50 reps
  • Pullups – 25 reps
  • WOD SEPTEMBER 24th

    STRENGTH: Close-Stance Below Parallel High Bar Back Squat. Work up to a 1RM

    WOD:

    3 Rounds for time:

    400m run

    30 DB Snatch 45/25#

    CORE: 1 time max effort plank hold

    WOD SEPTEMBER 23RD

    SKILL: KIPPING PRACTICE

    WOD:

    3 Rounds for time of:

    15 KB SDHP (70/53/44/35#)
    30 Games Standard Pushups
    45 Abmat Sit Ups
    Run 400m or Row 500m