WOD NOV. 20TH

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OLY LIFTING: 3X6 SNATCH @ 65%

WOD:

20-15-10-5 REPS OF THE FOLLOWING

POWER SNATCH 95/65#

WALL BALL

 

CORE:  50 HALF MOONS

 

wod nov 19th

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strength: 3×6 high bar squat @65%

WOD:

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

CORE:  1min Plank followed by 2min max effort russian twists

Wod Nov 18.

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Strength:  3×8 OHS @ 60%

wod:

1000m row then:

21-15-9 reps

Plate overhead lunge 45/25#

deadlift 205/135#

db push press 45/25#

Core: 50 hollow rocks

wod nov 17th

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10 min HSPU practice

Team Wod

Teams of 2 one member holding an empty barbell 45/30 # above head level while teammate completes a round of the following:

18 rounds (teammates alternate rounds)

10 wall balls 20/14

5  ring dips

10 kb sdlhp 53/35

5  db squat cleans 45/25#

if barbell is put down the other teammate has to stop working until bar is back over head

WOD November 15th

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Oly Lifting: 3×8 squat clean @60% 1rm

WOD:

30 Toes to Bar

25 Wall Balls 20/14

20 Clapping Pushups

15 clean and jerk @ 135/95#

10 Box Jumps @ 30/24#

2 rounds for time

November 14th

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Strength:  Deadlift: 60% of ORM for 3 sets of 8 reps

WOD:

“Helen”

3 Rounds

400m run

21 kb swings 53/35#

12 Pull ups

 

CORE: 30 windmills

WOD nov13th

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Oly lifting: 3×8 high hang snatch @ 60% orm

WOD:

7 rounds:

10 kb/ db snatches 53/35

15 hr push ups

 

Core: 40 plate sit ups 45/25#

Wod Nov. 12th

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I hope everyone had a great weekend.  This week we are starting a new strength program that will last the next 6 weeks. The percentages may seem too light at first, but do not go higher there is a method to the madness. Now that business is done, Katie MoMo Morrison  competed in a women’s CrossFit comp at my friend Sandra Augustin’s gym, Fitness Rehab this weekend and placed 5th or 6th the final results have not been posted. There were 36 women in the comp and Katie did an amazing job and represented StompinGround very well. Thank you to all of you that came out and supported Katie it was great to see you guys there!

If anyone else is interested in doing competitions let me know and we can start getting those folks involved in those events.

Strength:  High bar back squat

Week 1: 60% of ORM for 3 sets of 8 Reps

WOD:

For Time:

30 pull ups

20 thrusters 115/75#

30 t2b

10 squat snatches 115/75#

Core: 60 Russian Twists

Wod Nov. 11

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Skills: kipping practice 10 min

wod:

12 min AMRAP

4 hspu

8 hang power cleans 95/65#

 

core: 1 min plank hold then 2 min AMRAP ball slams 20/15#