November 1st
Strength:deadlift: 85% x 2 reps x 3 sets
3xMe hspu
Wod:
4 min Amrap:
135/95#
1 power clean
2 push jerks
3 front squats
2 min rest
4 min amrap:
10 kb snatches 53/35
20 dbl unders
Core: 10 tgu heavy
Strength:deadlift: 85% x 2 reps x 3 sets
3xMe hspu
Wod:
4 min Amrap:
135/95#
1 power clean
2 push jerks
3 front squats
2 min rest
4 min amrap:
10 kb snatches 53/35
20 dbl unders
Core: 10 tgu heavy
COSTUMES ENCOURAGED!
Strength: 3×5 snatch balance
3×3 push press
Wod:
31 goblet squats 53/35
13 pull ups
31 single arm front rack kb lunges 53/35
13 v-ups
31 burpees
13 10m shuttle runs
31 ball slams 20/14
Core: 30 wicked windmills
Strength: Bench Press 3 Sets/ 2 reps @85%
Bench With pause 1″ off chest: 80% x 3-5 reps x 2 sets
WOD:
21-18-15-12-9-6-3 of:
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +
spaceplay / pause
escstop
ffullscreen
shift + ←→slower / faster (latest Chrome and Safari)
↑↓volume
mmute
←→seek
. seek to previous
12…6 seek to 10%, 20%, …60%
Strength:
WOD:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Core:
40 t2b
Strength:
Back Squat: 70%x2 reps x6 sets
Front Squat: 75%x5 reps x 2 sets
Wod:
5 rounds for time:
10 overhead barbell lunge 95/65#
30 dbl unders
CORE: 2min amrap half moons
Teams of Two
Fran:
21-15-9
Thrusters
Pull-ups
Annie:
50-40-30-20-10
Double unders
Ab mat sit-ups
Karen:
150 wallballs for time
10 min time cap on each wod. You can break up the wod with your partner anyway you want, as long as one person is working while the other rests.
Strength:
1. Strict shoulder press: 80% x 4-8 reps x 2-3
sets
2. 3 xamap strict pull ups
Wod:
3 rounds
400m run
20 t2b
10 hang power cleans 135/95#
Strength:
WOD:
10-9-8-7-6-5-4-3-2-1 reps clapping pushups
5 deadlifts @ 225/155# between each round of pushups
notes: you will start with 10 pushups and end the wod with 1 pushup
Core Wod: 2min amrap v-ups
Strength: Bench Press 3 reps @ 60/70/80%
Ascending Ladder of
Ending with a Finisher
Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +
spaceplay / pause
escstop
ffullscreen
shift + ←→slower / faster (latest Chrome and Safari)
↑↓volume
mmute
←→seek
. seek to previous
12…6 seek to 10%, 20%, …60%
This workout begins with the athlete standing tall. Once the clock begins the athlete then has 20 minutes to complete 5 rounds at the following rep scheme of 3’s, 5’s, 7’s, 9’s, 11’s, with a farmers carry between each round. Once the athlete finishes their last round of 11’s and the farmers’ carry he or she must then complete 13 burpee muscle-ups, 13 burpee pull-ups, and/or 13 burpee over barbell, depending on the athlete’s division.
WEIGHT LIFTING:
WOD:
This is one continuous piece:
1 minute ME Clean & Jerks 135/95#
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks
2 minutes ME Burpees
1 minute ME Clean & Jerks
CORE: 40 WIND MILLS
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com