113015
STRENGTH
1 REP Front Squat
then remove 30 lbs and do
2×8 Front Squats
WOD
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 53/35
12 Burpees
Before you go home:
Core: 1 min :60 second L-sit (bars/floor)
STRENGTH
1 REP Front Squat
then remove 30 lbs and do
2×8 Front Squats
WOD
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 53/35
12 Burpees
Before you go home:
Core: 1 min :60 second L-sit (bars/floor)
Skill/Strength
4 rounds – not for time:
1 wall walk + max static hold
20 hollow rocks
15 Supermans or 15 Back Extensions on GHD
Max Strict Pull Ups
WOD
10 EMOM
15/12 Cal Row
2 Minute Rest
10 EMOM
10 Thrusters (95/65)
TEAM WOD SATURDAY!
Coaches choice for strength!
20 Minute AMRAP
150 DB/KB Snatches (53/35)
400 m run (together)
150 Burpees
400 m run (together)
150 TTB
400 m run (together)
Divide the reps however you want. One partner working at a time except for the runs.
Show up and find out!!!!!
First Course (Buy In/Individual)
10 Min Cap
30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)
Main Course
16 Min AMRAP
4 Person Team
Deadlift (225/155)
Double Unders
Pull Ups
Rest
Switch Every Minute On The Minute
DESSERT (Cash out)
1 mile wall ball run
Strength
1 Rep Back Squat
Max rep of unbroken pull ups or muscle ups (BENCH MARK)
WOD
For Time
5 Rounds For Time:
7 TTB/KTE
14 Wall Balls (20/14) (30/20)
21 Double Unders
Rest :30 seconds between rounds
Bench Mark
100 CAL ROW for time
WOD
3 Rounds For Time
10 C2B
10 Front Squats (165/115)
10 Burpees
Work up to a heavy 1 rep SNATCH from the HANG
Back Squats 2×10
WOD
For Time
15-12-9-6
Power Cleans (155/105)
TTB
Push Jerks (155/105)
Box Jumps (24/20)
Buy In
1 mile run/2k row
50 sit ups
40 push ups
30 box jumps (24/20)
20 pull ups
10 ring dips
40 sit ups
30 push ups
20 box jumps (24/20)
10 pull ups
30 sit ups
20 push ups
10 box jumps
20 sit ups
10 push ups
10 sit ups
Cash Out
200 m sled drag (max weight)
Team Wod SATURDAY
2 Person Team
30 deadlifts 275/185
400 m run (together)
30 KB Swings 70/53
400 m run (together)
30 Overhead Squats 115/80
400 m run (together)
30 burpees
400 m run (together)
30 CTB Pull Ups
400 m run (together)
30 Box Jumps (24/20)
400 m run (together)
30 squat cleans (45/35)
400 m run (together)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com