020116
STRENGTH
Deadlift 5X5
WOD
Fight Gone WTF!!
5 Rounds
1 min per station
* Dead Lifts 185/135
* Hand Release Push Ups
* Knees To Elbow
1 minute rest after each round
STRENGTH
Deadlift 5X5
WOD
Fight Gone WTF!!
5 Rounds
1 min per station
* Dead Lifts 185/135
* Hand Release Push Ups
* Knees To Elbow
1 minute rest after each round
STRENGTH
Overhead Squats
10-5-3-1-1-1-3-5-10
WOD
15 min AMRAP
5 Toes To Bar
10 Hand Release Push Ups
15 Wall Balls
At the 15 minute mark, you have 5 minutes to establish a 1 REP Snatch!
Dirty 30!!!!
Team WOD – 2 person
2 Rounds
30 Box Jumps, 24/20
30 C2B Pull ups
30 Kettlebell Swings, 53/35
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 20/14
30 Burpees
90 Double Unders
Only 1 bar and each athlete is responsible for changing weights. Only 1 athlete working at a time!
STRENGTH
Clean & Jerks 3×1
WOD
For Time
1000 meter row (buy in)
4 rounds
20 KB swings 53/35
60 double unders (3:1 ratio)
1000 meter row (cash out)
* you can sub 800 meter run instead of rowing
STRENGTH
Bench Press x 10 min EMOM
: 10 second max effort/reps
:50 rest
WOD
For Time
3 Rounds
400 meter run
10 deadlifts 225/155
20 medicine ball Russian twist
Active Recovery
RUNNING/ROWING
1200 meter run/row – 3 min rest
1000 meter run/row – 2:30 rest
800 meter run/row – 2 min rest
600 meter run/row – 1:30 rest
400 meter run/row – 1 min rest
200 meter run/row
STRENGTH
EMOM – 10 minutes
Every 30 seconds:
8 hand release push ups
8 thrusters @ 95/65
8 hand release push ups
8 over head squats
WOD
21-15-9 reps of:
– Cleans @ 135 lbs / 95 lbs ( M / W )
– Ring dips
B scale weight is: 95 / 65
C scale weight is: 65 / 45
STRENGTH and SKILL
5 x 1 – Power Snatch + Overhead Squat + Hang Squat Snatch
SKILL – Pull ups – 5×8-12 (if you are getting 12 each round, advanced up to next progression)
WOD
For Time:
25-20-15-10
Cal Row
Box Jumps
STRENGTH
Back Squat – 3 REP MAX
WOD
For Time
10 Rounds
2 Deadlifts (115/85)
3 Hang Power Cleans (115/85)
4 Push Press (115/85)
Team WOD Saturday
Teams of 3 complete the following for time:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com