WOD OCT 22nd

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Power Lifting:   Sumo Deadlift. Work up to a 1RM

WOD:

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)length of gym
115 pound Squat snatch, 8 reps

CORE:  50 hollow rocks

WOD Oct 21st

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Just got back from the CrossFit Strongman Seminar. I will have to say one of the best seminars I have ever taken, great information and very inspiring. I will be sharing all of the knowledge with all of you. I hope everyone makes it out tomorrow to the Warrioz Throwdown in Elk Grove at the Bartholomew Sports Complex.

WOD:

5 rounds
Row 250m
10x Front squat (135#/95#)
15x GHD sit-ups
20x Box jumps (24/20 inch)

 

Team WOD Oct 20th

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Work up to 1rm strict shoulder press

 

WOD:

Teams of 2 one person working at a time:

50 thrusters 95/65#

50  pull ups

40 hspu

40 power cleans  95/65#

200 dbl unders

row 2000m

Wod Oct. 19th

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Power Lifting: 12×2 High Bar Back Squat @ 75% 1rm

Wod:

12 min AMRAP:

10 Deadlift @ body weight then:

3 rounds

5 pull ups

10 push-ups

15 sit ups

Wod oct 18th

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oly lifting: 6 sets of 2 power cleans + 2 front squats @ 70%

wod:

100 squats

75 kb swings 53/35#

50 box jumps 24/20″

25 burpees

(30 sec overhead barbell hold between ech movement and to end the wod 95/75# lifted from the ground)

Warriorz Throwdown Sunday Oct 21st

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Jake will be competing this weekend Oct 21st at the WarriozThrowdown held at the Barthlomew Sports Complex in Elk Grove. There is going to be 20 of the best CrossFitters in California battling it out. Admission is free and it should be a great opportunity to check out a great competition. The events start at 9 am.  Jake starts at 11am! Hope to see all of StompinGround out there!

Wod Oct 17th

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Power Lifting: Bench Press. Work up to a 3RM

Skill:  Clean Practice

WOD:

“Grace”

30 Clean & Jerk 135/95#

 

CORE: 50 hollow rocks

WOD OCTOBER 16TH

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OLY LIFTING: 6X2 POWER SNATCH + 2 OHS @ 65%

WOD:

2 ROUNDS FOR TIME:

7 POWER SNATCH 135/95#

15 WALL BALLS

20 T2B

15 WALL BALLS

7 POWER SNATCH 135/95#

200M RUN

WOD oct 15th

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power lifting:  Good Morning 3×10

wod:

On the Minute for 16 Minutes:
Odd: 5  Handstand Push Ups
Even: 8 Chest to Bar Pull Ups

CORE: 12 TGU heaviest possible 6per side

wod oct 14th

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Skills: kipping and handstand practice

wod:

Hitting the Gas
3 rounds each couplet
3x Bench press (bw)
10x Plyo push-ups
— Rest 5 minutes after last round —
5x Back squat (bw)
6x Box jumps (24 inch)