WOD NOV. 1
OLY LIFTING: 10 MIN TO FIND 1RM POWER SNATCH
WOD:
3 rounds
5x Front squat (155/105#)
18x Pull-ups
5x Front Rack Lunges (155/105#)
18x Toes-to-bar
5x Push jerk (155/105#)
18x Hand release push-ups
OLY LIFTING: 10 MIN TO FIND 1RM POWER SNATCH
WOD:
3 rounds
5x Front squat (155/105#)
18x Pull-ups
5x Front Rack Lunges (155/105#)
18x Toes-to-bar
5x Push jerk (155/105#)
18x Hand release push-ups
We are having a going away party for Katie “MoMo” Morrison on Thursday night starting at 8 pm at “El Palmar” , apparently bitching Margaritas.
Katie is an awesome person and will be missed around the gym. We wish her the best of luck at school and Katie you better visit often!
Happy Halloween!
wod can be done and it is encouraged to be in costume!
Power Lifting:
12×2 Deadlift @ 80% 1rm
Wod:
Elizabeth
21-15-9 reps
Power cleans 135/95#
ring dips
Core: 50 v-ups for time
Only lifting: 10 min to get 1rm Snatch
Wod:
Max rounds in 10 minutes
10x Box jumps (24/20)
7x Pull-ups
5x Wall ball (20/14)
core: 3x15 plate sit-ups
Power Lifting: Overhead Squat. Work up to a 1RM
WOD:
5 Rounds for time:
15 OHS (95/65)
15 situps
25 double unders
-Time cap 14 min-
WORK UP TO 1RM STRICT PRESS
WOD:
5 rounds
3x Squat cleans (185/115#)
5x Muscle-up or 8 c2b pull ups
core: 12 TGU
TEAM WOD: TEAMS OF 2 ONE PERSON WORKING AT A TIME:
ROW 1000M
50 Push Press (35, 45)
50 Back Squat (65, 95)
50 Deadlift (85, 115)
50 Back Squat (65, 95)
50 Push Press (35, 45)
Power Lifting: Box Squat : 12 x 2 @ 80% 1RM
WOD:
Max rounds in 10 min
5x Push jerk (155#/105#)
25x Double unders
CORE: 1min plank then 3 min amrap sit ups
Oly Lifting: 6 x 2 front squat & 1 push jerk @ 80% 1rm jerk
Wod:
Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
Powerlifting: close grip bench 12×2 @80%
wod:
30 kb swings 53/35#
then 3 rounds:
10 hspu
15 v-ups
end with:
30 kb swings
OLY LIFTING: 1 POWER SNATCH + 2 OVERHEAD SQUAT 6X2 @ 70%
WOD:
4 ROUNDS:
95/65# STEP UPS(BAR LIFTING FROM GROUND AND PUT INTO BACK RACK POSITION, ATHLETE THEN STEPS UP ONTO THE RED BOX ALTERNATING LEGS) 12 REPS
15 PULL UPS
18 BURPEES
CORE: 30 WINDMILLS
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com