19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Saturday's WOD.....

 

 

Partner WOD Saturday..........

SWOD....

Hang Squat Clean Thrusters

5x2

Partner WOD......

As a team complete 3 Rounds of

"Relay Style" 500 meter run

20 Clean and Jerks

30 Pull Ups

40 Goblet Squats (50/35)

Friday's WOD......

 

 

SWOD.......EMOM for 10 Rds

10 Ring Dips on even

10 Dumbbell Snatches (80/50)

 

WOD......

3 Rounds

25 Wall Balls

10 Toes to Bar

 

WOD 2.......

3 minute AMRAP

Max reps of Burpee Box Jumps (30/24)

Thursday's WOD.....

 

 

SWOD......

Deadlifts

 

WOD......3 Rounds

200 meter Farmers Walk (100/70)

50 Double Unders

30 meter Overhead Weighted Lunge (45/35)

 

Wednesday's WOD........

 

 

SWOD.....EMOM for 10

(2-3) reps of"Gravity Complex"

1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

WOD.....

18-15-12-9-6

KB Swings (70/50)

Hand Release Push Ups

Ab Mat Sit Ups

*2 Rope Climbs or 2 Wall Walks between sets*

Tuesday's WOD........

 

 

SWOD.......

Front Squats

5x3

 

WOD.......5 Rounds

5 Box Jumps (30/24)

10 Pull Ups

10 Thrusters (95/65)

 

Cash out w Heavy Rope Slams.......Goal is 5x30

 

 

 

 

 

 

Monday's WOD.....

 

 

Endurance WOD......40 minute WOD.....4 (10) minute WODs

Run 3 laps within 10 minutes

Complete 100 Burpees within next 10 minutes

Run 3 laps within 10 minutes

Complete 30 Cleans within 10 minutes and for time

 

Saturdays WOD...

 

 

GWOD.......EMOM for 10

5 Handstand Push Ups on even

10 Strict Chin Ups or 1-2 Rope Climbs

 

WOD...

12-9-6-3

Snatch (135/95)

Toes to Bar

 

Cash Out will be on Whiteboard

 

 

Friday's WOD....

 

 

SWOD......

Farmers Walk and Heavy Rope Slam AMRAP

WOD.....

1 minute per movement, 3 rounds, rest between rounds 1 minute (fight Gone Bad format)

KB Swings

Burpees

AbMat Sit Ups

Box Jumps (24/20)

Push Press (95/65)

Thursday's WOD.....

 

 

SWOD......

EMOM for 10 Rounds

1 Snatch + 1 Overhead Squat

WOD......

5 Rounds

400 meter run

15 Overhead Squats (95/65)

30 Double Unders

Wednesdays WOD....

 

 

SWOD.....EMOM for 6 rds

(2) Hang Cleans

 

SWOD....5 minutes for find 1 rep max on Cleans

 

WOD...10 to 1 Deadlifts (225.155)

with (10) Wall Balls in between each round of Deadlifts

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