Wod oct 12th
| 1) Close Grip Bench Press: 9 x 3 @ 50% 1RM |
wod:
Max rounds in 12 minutes
5x Push-press (95#/65#)
10x KB swings (53#/36#)
15x Squats
Core: 30 sit ups followed immediately by 2 min AMRAP Russian twists 20/15
buffalo wild wings!
Remeber there are no classes tomorrow but we are going to meet up at Buffalo Wild Wings to have fun and watch football. We will be there around 10/10:30. Hope to see you all there!
WOD OCT 4th
So a day late with the benchmark workout but its here now! Text Jake or Winter if you are in for football Sunday so we can reserve some tables and drink some beer. Let’s watch some football!!! Buffalo Wild Wings 10:00 a.m. There will be some wagering, monetary and/or gym related.,
Oly Lifting: 10 minutes snatch balance work
Benchmark Wod: FRAN
21-15-9
95/65# Thrusters
Pull-ups
Core:
3×10 weighted sit-ups
elite: 3×10 weighted ghd sit-ups
Film Crew @ StompinGround!
Sunday morning there will be a film crew from Whitney High School that produces a show called “Unleashed”. They will be featuring CrossFit StompinGround in their next feature project! They are going to interview Ginger and a few clients so come on in and represent the best gym in Carmichael!
WOD September 11th
Please take a moment today and remember that terrible day 11 years ago. For one day, discard any political opinion or side of your choosing and remember that we in the end are all on the same side- The Human Race. Hug and Love your friends and family a little more today and continue that effort throughout the year. This day is to remember how strong we are as a country and feel blessed to be so lucky with what we have. This workout represents 9/11 and the almost 3,000 innocent people that died that day, and the 343 Fireman who gave their lives to save thousands. “All gave some, Some gave all”
Skills: HSPU Practice
Challenge: Row 500 Meters for Time
WOD:
3 Rounds for time of:
4 HSPU
3 Muscle ups
9 Hang Power Cleans 95/65
11 Overhead Squats 95/65
Core: 12 Skin the Cats
WOD Sept 5th
Strength: 5 x 2 Push Jerk (rest 2 min between sets).
WOD:
“Annie”
50-40-30-20-10 Reps of:
Double Unders
Situps
Core: 80 Russian Twists for time
WOD August 31st
Strength: 7 x 2 Push Press (take 60 sec between sets)
WOD:
5 Rounds for time of:
10 Overhead Squat 95/65
50 Double Unders
Core: 40 Half Moons for time
WOD August 29th
Strength: 1 x 20 High Bar Back Squat
WOD:
“Helen”
Complete 3 rounds for time
400 meter run
21 Kettlebell swings 53/35
12 Pull-ups
Core: 30 Back Ext for Time
WOD August 6th
Sorry for a lot of the same information but we want to make sure our new clients are not confused. Also today is the first day of our new schedule changes so pay attention to what you sign up for. PLEASE let us know if you are having trouble with the new changes because we don’t want anyone not coming in because of the changes. WE can make it work but you have to let us know! Below is some information for any Grouponer/new client and the new schedule changes.
To our new GROUPON MEMBERS and other Future Clients- You will have to participate in our 5 ON RAMP Classes or have a year of experience in CrossFit Movements before you can move to our Level One WOD Class. Here is the Description below. Please go to our Schedule and follow directions to sign up for your First Class! You do not have to do your on ramp classes in order from 1-5 or have to finish in one week. We do want you to get all 5 so you have our core knowledge and movements. Welcome! Call us for any questions or come stop in to check it out.
Schedule: (changes start August 6th)
There are 5 required classes that are offered twice during the week. If a client does not make it to a class, there is a make up on Saturdays and Sundays at 10 am during open gym. Each class has a designed workout at the end of the instruction. (Participation is required). Below is the Times for all 5 of the classes.
Class 1: Mon @ 10:00 A.M or 6:30 P.M
Class 2: Tues @ 6:30 A.M. or 5:30 P.M
Class 3: Wed @ 6:30 A.M. or 6:30 P.M
Class 4: Thurs @ 10:00 A.M or 6:30 P.M
Class 5: Fri @ 6:30 A.M or 5:30 P.M
Strength: 5 x 2 Squat Cleans (Do not take a lot of break between Reps and take 60 seconds off between sets; Increase weight each Set)
Skills: 7 Minutes to work on Handstand Pushups
WOD:
21-15-9 of:
Walking Overhead Lunges with barbell 95/65
HSPU
Core: Tabata Plank Pushups x 6 rounds