: Olympic lifting: EMOM full snatch1 rep @ 80% for 8 min
Skill: chest to bar pull ups 10 min
WOD:
21-15-9 reps
Hang Power Clean 135/95#
burpees over the bar
Core: 100 Russian Twists for time 20/15 slam ball
On Ramp
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Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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Have fun with this one. Don’t stop moving?
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
On Ramp:
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Shoulder Press press out of rack |
Wall Ball |
5 rounds for time: 7 wall ball OR |
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Strength: snatch practice 15 min
Wod:
5 rounds rest 1:1
8 HSPU
30 dbl unders
30 air squats
Core: 40 hollow rocks
On Ramp:
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Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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Strength:
Strength: 5×8 Pendlay Row
Team Wod:
2 person team
“Sandbagger”
800m run with sandbag ( one person runs the first 400m with the bag then switch)
60 pull-ups (teammate keeps sandbag off the ground)
60 sandbag lunges (teammate holds plank)
60 burpees( teammate holds sandbag overhead)
800m run with sandbag
I’m happy to announce that StompinGround will be teaming up with Coach Charles Shipman to provide StompinGrounder’s with Olympic Lifting specific classes. These classes are starting this Saturday and will be provided almost every week. Make sure to check the schedule and sign up! These classes are going to be free to StompinGround members!
Strength:
back squat
50%x5, 60%x3, 70%x2, 75%x1, 80%xamap
skill:
3 rounds not for time:
10 pull ups
30 dbl unders
Wod
12-9-6-3 reps
thruster 135/95
box jumps
Core: max plank for time
ON Ramp
skills:
squat
ring row
push up
Wod:
200m run
15-12-9
squat/push up/ring row
200m run
Starting this Sunday we will be offering specialized classes. There will be four different categories we will be concentrating on, powerlifting, olympic lifting, gymnastics and mobility. These sessions will not be wod style classes, these classes will breakdown the movements and instruction will be given to help everyone refine technique and understanding. There will be whiteboard discussion and then movement/ skill practice, classes will be on the schedule from 11-noon and the title will be the movement or skill set we will be going over that day. This is a great opportunity for people to become more technically sound and gain more understanding of the different aspects of CrossFit. I encourage everyone to try and make these classes. Lets learn, become more fit and have fun!
Strength: 3×4 strict shoulder press @75%
wod:
21 power cleans 135/95#
21 hr push ups
15 deadlift 225/155#
15 hspu
9 ohs 135/95#
9 burpees over bar
you must change out your own weights, only one bar per person
Core 3×10 tgu (5ech side)
Strength: 3×5 squat clean @70% jerk the last rep
Wod:
10 Front rack barbell lunge 115/85#
10 burpees over bar
5 rounds for time
Core:
50 half moons
Jake will be competing this weekend Oct 21st at the WarriozThrowdown held at the Barthlomew Sports Complex in Elk Grove. There is going to be 20 of the best CrossFitters in California battling it out. Admission is free and it should be a great opportunity to check out a great competition. The events start at 9 am. Jake starts at 11am! Hope to see all of StompinGround out there!
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com