WOD Dec. 10th
Warm-Up
Strength Component: 5,5,3,3,1,1 Deadlift
WOD:
Row 2000m
100 Double Unders
80 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
10 HSPU
Core: 100 Russian Twists
Wod Dec. 9th
Warm-Up
Strength Component: 5×5 Snatch
Wod:
5 Rounds For Time
7 Strict Pull-ups
9 Power Cleans 135/95#
11 Burpees
Core: 100 Ab mat Sit-ups
WOD Dec.8th
We will be having our first Elements Class tonight at 6:30p.m.-7:30p.m. Come on in and check it out.
Warm-up:
20 Jumping Jacks
10 front to back leg swings each leg
10 forward & backward arm circles
10 dynamic toe touches
10 Overhead Squat w/pvc or broom handle
20 Jumping Jacks
WOD: Reps 21-15-9
Push Press 115/75#
Jumping Squats 45/Body Weight
Core: 40 Back Ext and GHD Sit-ups
WOD Dec. 7th
Strength Component: 5×5 Squat Clean
Wod: AMRAP 20 min
30 Air Squats
20 Push-Ups
10 KB Swings 70/53/35#
5 Ring Dips
Core: 50 Toes to Bar
Grand Opening!!!
Today is the grand opening of CrossFit Stompin Ground. It will be a day filled with workouts, socializing and food. I can’t wait to see everyone there. The workouts will start around 11a.m. with the BBQ to follow. The Wods will be posted open your arrival. The California Marathon is running in front of the gym on Fair Oaks Blvd so the best option for parking will be at the Safeway/Rite-Aid parking lot with a short walk to the gym. Don’t forget there will be a donation box for Firefighter Eric Wiggins with both checks and cash accepted. Can’t wait to see you all there.
Dec. 4th WOD
Warm Up
Strength Component: 5×5 Snatch Grip Push Press
Wod: “Death by Snatch” The first minute do 1 snatch, second minute do 2, third minute do 3………. Until you can’t get the number of reps done in that minute. Muscle Snatch is the way to go for this workout.
Weight: 95/45#
Core: 100 ab-mat sit ups
WOD Dec. 3rd
Warm up: same as yesterday
Strength Component: 5,5,3,3,1,1 Deadlift
Wod: For Time
2 Rounds
30 Double Unders
20 Push Ups
10 Chest to Bar Pullups
Rest One Minute
2 Rounds
10 Thrusters 115/75
20 GHD sit-ups
Rest One Minute
2 Rounds
5 Burpee Box Jumps 24/18
10 KB swings 70/53/35
Core: 50 Knees to Elbows
WOD Dec. 2nd
For those of you planning on coming to the grand opening sunday the California Marathon will be running right in front of the gym so parking for opening day will be at the Safeway parking lot on the corner of Fair Oaks Blvd and Manzanita. Can’t wait to see you sunday.
Warm up:
20 Jumping Jacks
10 forward arm circles/ 10 reverse arm circles
10 toe touches
10 front to back leg swings each leg/ 10 side to side leg swings each leg
20 Overhead squat with a broom handle or pvc pipe
Strength Component: 5×5 Squat Snatch
Wod: Reps of 15-12-9
Front Squat 155/135/115/95/75#
Toes to Bar
Core: Plank x 2 for max time resting a minute between sets
WOD Dec. 1st
Max Box Jumps
Strength Component: 5,5,3,3,1,1 Bench Press
Wod:
For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat
Core: 3 x to failure L-sit
Only 4 days until the grand opening, can’t wait. If you are planning on attending please let me know via e-mail or call me so I know how many people to plan for the wods and food.
WOD Nov. 30th
Strength Component: 5×10 alternating legs Pistol Squat (5 each leg/set)
Wod: For Time
20 Handstand push-ups immediately followed by;
3 rounds
10 Back Squat 205/115
12 Pull-Ups
14 Kettlebell Swing 53/35
16 Push-Ups (games standard)
Core: 75 Russian Twists
Jake 7:15
Dan 7:56