WOD Feb 17th

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The 4 o’clock class got changed to 5 for today sorry if this caused an inconvenience.

Strength: 3×5 Deadlift

Wod:  Alternating BW Bench Press and Ring Rows

Reps

10, 9, 8…..1

1, 2, 3…….10

Core: 4 x 30 sec plank with one leg lifted

WOD Feb 15th

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Strength: 3×5 Bent Over Row

“Mean Cindy”

10 min AMRAP

5 muscle ups

10 ring push ups

15 Back Squat 50 % BW

CORE: 50 Russian Twists   3x max time L sit

WOD Feb 14th

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Happy V Day!

Strength: 3 x Max Pullups with 20 lb vest

WOD:

60 ft Crab Walk Forward/60 ft Crab Walk Backward

20 One Arm KB Snatches (10 on each arm) 53/18

30 Thrusters 45/33

40 Overhead Squats 45/33

60 ft Crab Walk Forward/60 ft Crab Walk Backward

40 Push Press 45/33

30 Lunges Holding Bumper Plate Overhead 45/15

20 Double Pushup Burpess

60 ft Crab Walk Forward/60 ft Crab Walk Backward

Core: 25 Knees to Elbows, 25 GHD Situps

WOD Feb 13th

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Strength: Snatch 3,3,3,1,1,1

WOD:

5 Rounds

250 Meter Row

5 Squat Cleans 155/95

5 Ring Handstand Pushups

Core: 50 Toes to Bar

Congrats to all who competed in the Sac Town Throw Down yesterday at Crossfit East Sac. We at the StompinGround look forward to get more people in the door so we can put some teams together. Come in for a workout and Check us out!

Wod Feb 12th

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Strength: 5×3 Shoulder Press

Wod:

30 Wall Ball (buy in)

3 Min Amrap

5 Pull Ups

10 Burpees

rest 1 minute

3 Min Amrap

5 Body weight Back Squats

10 Ring Dips

Core:  Overhead Hold 115# max time x 3

Wod Feb. 11

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Strength: 5×3 Deadlift

Wod:

Event One from the 2010 Crossfit games

Reps of 9-7-5 of;

Muscle ups

135lb Squat snatch

or

3 rounds

12 Single Leg Dbl Unders

10 Burpee Ball Slams 20/15#

8 Ring Pull ups

6 KB Snatch 53/35# (3 each arm)

4 Hand Stand Push Ups

2 Rope Ascents

Core: 3×10 GHD sit ups         3×15 Russian Twists

Wod Feb 10th

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Strength: 3×5 Bench Press

Wod:

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Core: 3×10 Plate Sit-ups       3×10 Back Extension

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).
Post time to comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Im going to start posting the Hero WODS everytime they come up. I feel these wods are important to do in order to honor the true Heroes whom have sacrificed everything for us.

WOD Feb 9th

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Strength: Clean and Jerks 5,5,5,3,3,3

WOD:

Start With- 500 Meter Row

Then 3 Rounds of

10 Pistol Squats (alternating legs)

7  Chest to Bar Pullups

3  Front Squats 185/95

Finish With- 500 Meter Row

Core: 100 Russian Twists 20/8