052016
WOD
For Time
100-80-60-40-20 (Double Unders)
10-8-6-4-2 (Overhead Squats 135/95)
5-4-3-2-1 (muscle ups)
– scale accordingly
Accessory Work
3 rounds (not for time)
30 GHD/V-Ups
30 Supermans
WOD
For Time
100-80-60-40-20 (Double Unders)
10-8-6-4-2 (Overhead Squats 135/95)
5-4-3-2-1 (muscle ups)
– scale accordingly
Accessory Work
3 rounds (not for time)
30 GHD/V-Ups
30 Supermans
STRENGTH
Press Complex
EMOM x 10
1 strict press + 1 push press + 1 jerk
WOD
3 Rounds For Time
400 meter run/500 meter row
30 wall balls 20/14
15 Deadlifts 225/155
Stamina Builder
Thrusters 21-18-15-12-9-6-3 @95/65
as little rest between sets
WOD
AMRAP 9 minutes
9 Toes To Bar (TTB)
7 Hand stand push Ups (HSPU)
5 Power Cleans 135/95
STRENGTH
Deadlifts 5×5
WOD
5 Rounds for time:
500 meter row/400 meter run
15 burpees
10 front squats 155/105 (from the floor)
STRENGTH
Back Squat 5×4
EMOM x 10 – 1 squat snatch (try and add a little weight every other round)
Stamina Builder
6 sets of 25 seconds on and 35 seconds rest:
DOUBLE UNDERS
Little Bird – Tribute WOD
Little Bird (This was the name one of the counselors called her)
16 min AMRAP
5 Power Cleans 205/135
9 Pull Ups
16 Wall Balls
Hey CFSG family! Please join us for a tribute WOD this Sunday. One of our members, Jess, lost a student to suicide this week. She written a WOD to honor that student. Please come workout, and if you are able, consider donating money to the family, its a family of 11, to help with funeral cost or to the American Foundation for Suicide Prevention. http”\\afsp.org/@
Team WOD Saturday
2 person teams
5000 meter run – after each completed 800 meters, 10 synchronized partner burpees.
5000 meter row – after each completed 1000 meters, 20 deadlifts per partner (135/95).
Break up any way your hearts desire, but only partner can run and row at a time.
STRENGTH
Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)
WOD – JT
21-15-9
Handstand Push Ups
Ring Dips
Hand Release Push Ups
Active Recovery
For Time
1500 meter row
75 burpees
1200 meter run
Active Recovery Day – If you missed a WOD this week and feel like you don’t need active recovery go get it done!
Skill/Stamina
Min 1: 15/12 calorie row
Min 2: 15 ab-mat sit ups
Min 3: 2 wall walks
WOD
7 rounds – 3 min each round:
100 meter run
10 box jumps 24/20
8 Toes to Bar
* the faster you go, the more rest you will have!
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com