093016
STRENGTH
MAX OUT FRIDAY
Pick a press movement and MAX OUT!!!!
WOD – Cindy
[AMRAP] As Many Rounds As Possible in 20 minutes of:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
Your score is the number of COMPLETED rounds.
STRENGTH
MAX OUT FRIDAY
Pick a press movement and MAX OUT!!!!
WOD – Cindy
[AMRAP] As Many Rounds As Possible in 20 minutes of:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
Your score is the number of COMPLETED rounds.
SKILL
Handstand Push Ups
3 max effort attempts
rest 1 minute after each max effort attempt.
WOD
2 rounds
2 min max calorie row
:30 second break
2 min max burpees
:30 second break
2 min max power snatches 135/95
1 min rest
STRENGTH
Clean and Jerks
1×3 @ 60%
1×3 @ 70%
3X3 @ 75%
WOD
1 Round
800 meter row
80 double unders
21 hang power cleans (135/95)
2 rounds
400 meter row
40 double unders
15 hang power cleans (135/95)
3 rounds
200 meter row
20 double unders
9 hang power cleans (135/95)
SKILL
12 EMOM
ODD – 25 ab mat sit ups
EVEN = 15 Supermans
WOD
With A Running Clock
5 AMRAP
50 wall ball (20/14) Buy In
12 Deadlifts (185/135)
12 Burpees
5 min rest
5 AMRAP
35 wall ball (20/14) Buy In
9 Deadlifts (225/155)
9 Burpees
5 min rest
5 AMRAP
20 wall ball (20/14) Buy In
6 Deadlifts (275/185)
6 Burpees
STRENGTH
Overhead Squats
3×10
WOD
10 Rounds
10 Shoulder To Overhead 115/80
10 Toes to Bar
BRADSHAW
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
WOD
[RFT] – 10 Rounds For Time of:
– 3 Handstand Push-ups
– 6 Deadlifts @ 225/155
– 12 Pull-ups
– 24 Double Unders
STRENGTH
Power Clean
5×3 @ 80% (no touch and go)
WOD
12 min AMRAP
15 calorie row
12 burpee box jumps 24/20
9 clean and jerks 135/95
STAMINA
EMOMx10
Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10 Toes To Bar
WOD
With a running clock…
AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean(95/65),
25 Double Unders
Rest 5:00
AMRAP 5:
500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean(135/95),
25 Double Unders
Rest 5:00
AMRAP 5:
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean (185/135)
25 Double Unders
STRENGTH
Snatch
3×2 Hang Snatch Pull + Hang Squat Snatch at 65%
3×2 Hang Snatch Pull + Hang Squat Snatch at 70%
WOD
15 Minute AMRAP
2-4-6-8-10-12-14-16, etc….
Kettle Bell Snatches
200 Meter Run
CORE:
4×25 hollow rocks
60 second L-sit hold
Stamina
8 min AMRAP
4 burpee over bar
2 Hang Power Cleans 205/145
WOD
For Time
15 Squat Cleans 155/105
12 Thrusters 155/105
9 Clean and Jerks
immediately upon completion 200 ab mat sit ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com