Strength: Push Jerks 5,5,5,3,3,3
WOD:
AMRAP in 12 minutes
2 Handstand Pushups
4 L Pullups
8 Pushups (Game Standard)
16 Situps
32 Air Squats
Core: 4 30 second one leg plank holds (switching legs)
4 30 ft one arm KB Farmers Walk 53/35 (switching arms)
The Gym will be closed the next 2 days saturday and sunday. Saturday Im attending an olympic lifting class all day and sunday is the super bowl. Sorry If this causes an inconvenience but I will be bring my new knowledge to the gym to help everyone with their olympic lifts. Have a good weekend and have fun during the super bowl. Go Packers!!!!
If you just want to come see what we are all about we offer a free first time workout and if Crossfit appeals to you and you decide to join you get 50% off 1st month’s membership with no long term commitment. Just contact Jake Neubauer 530-864-3746 to set up a time for the first class.
If you just want to come see what we are all about we offer a free first time workout and if Crossfit appeals to you and you decide to join you get 50% off 1st month’s membership with no long term commitment. Just contact Jake Neubauer 530-864-3746 to set up a time for the first class.
Strength: 5×5 OHS
Wod:
6 min AMRAP
3 Deadlift @ 75% of 1 rep max
7 Push Ups
10 Air Squats
Core: 30 Floor Wipers 95/45#
Here is a video from the workout on Jan 30th with John Gibson, Jesse Myers and Cristina Robinson pushing through this leg devastating workout.
[kaltura-widget uiconfid=”535″ entryid=”0_w0at7w4p” width=”400″ height=”330″ addpermission=”” editpermission=”” /]
50% off 1st month’s membership with no long term commitment. Just contact Jake Neubauer 530-864-3746 to set up a time for the first class.
Strength: 3×5 Shoulder Press 65, 75, 85% of 1 rep max respectively
Wod
For time:
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Gibson 25:37
Blank 27:23
Nice work fellas!!!
Strength: Split Jerks 3,3,3,1,1
WOD:
5 Rounds
7 Double Pushup Burpees
12 Goblet Squats 53/18
15 Russian Lunges 53/18
Core: 2×10 Hip Extensions & 2×10 GHD situps
Strength: Power Cleans 3,3,3,1,1
WOD:
Every min on the min perform the following for 12 minutes
1 snatch 115/65
2 clean and jerks 115/65
3 front squats 115/65
4 push press 115/65
Core: 50 straight leg situps holding 25/10 lbs overhead on way up
Strength: 3×5 Back Squat
Wod:
“Tabata” 20sec on and 10 sec off for 8 rounds of the following
push up
sit up
pull up
air squat
Strength: 5×5 Bent over row
Wod:
5 Rounds
5 Squat Clean 135/95#
10 Box Jumps 30″
200m row
Core: 50 toes to bar
Strength: 3×5 Bench Press
Wod:
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips
CORE: 50 GHD sit ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com