080814
1rm strict press
1rm Deadlift
WOD
50 WALL BALLS 20/14
40 RING DIPS
30 POWER CLEANS 165/115#
20 FRONT RACK LUNGES 165/115#
10 MUSCLE UPS
1rm strict press
1rm Deadlift
WOD
50 WALL BALLS 20/14
40 RING DIPS
30 POWER CLEANS 165/115#
20 FRONT RACK LUNGES 165/115#
10 MUSCLE UPS
1rm strict press
1rm Deadlift
“Diane”
21-15-9 reps
Deadlift 225/155#
Hspu
1rm clean and jerk
1rm weighted pull up
“Helen”
3RFT
400M RUN
21 KB SWINGS 53/35#
12 PULL UPS
50 ghd sit ups
1rm Clean and Jerk
“Helen”
3 rou ds 400m run
21 kb swings 53/35#
12 pull ups
Rest day
1rm bench press
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Remember this is a test week
1) Build to 1rm Snatch
2) 50 strict hspu for time
WOD
2K ROW FOR TIME
1) Build to 1rm Snatch
2) ME DBL UNDERS IN 2 MIN
Wod:
“Isabel”
30 snatches for time 135/95#
Core- Tabata ab mat sit ups with a med ball 20/14#
PR WEEK!
We will be testing 1rm this week
PR #1
Establish 1rm back squat
Establish 1rm Bench Press
WOD:
Grace
30 Clean and Jerk
135/95#
Hi StompinGround!
We would like to apologize for the late notice cancellation of classes on Friday night. All of the trainers were invited for a day out on Lake Berryessa for Ohio and we didn’t want one person to miss out to run class that evening. With Friday night being our lowest attendance of any block of classes, we decided to close the gym for one evening. It has been brought to our attention that some of you are upset by this and we apologize. All that we can offer you is that situations like this very rarely come up.We are open on many major holidays and Sundays. We do sincerely hope that if you are upset by actions we take or decisions we make, that you feel that you can come to us so that we may have the opportunity to deal with the situation directly. We love all of our clients and want everyone to have the best experience possible.
See you in the Gym,
Jake and Winter
This week is PR WEEK! We will be testing all the major lifts and doing benchmark wods.
PR #1
Establish a 1 rm Back Squat (approx 20min)
“Fran”
21-15-9 reps
Thrusters 95/65#
Pull ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com