19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Thursdays WOD......

 

 

SWOD.....

Front Squats

3x3x3x2x2

 

WOD......

3 Push Press (135/95)

3 Pull Ups

3 Box Jumps (30/24)

6 Push Press (135/95)

6 Pull Ups

6 Box Jumps (30/24)

9 Push Press

9 Pull Ups

9 Box Jumps (30/24)

12 Push Press

12 Pull Ups

12 Box Jumps

Wednesdays WOD.....

 

 

SWOD.....EMOM for 10 minutes

2 Hang Cleans

 

WOD.....

500 meter run

50 Kettlebell Swings (70/50)

500 meter run

100 Double Unders

500 meter run

50 Goblet Squats (50/35)

Tuesdays WOD....

 

 

SWOD.......10 to 1 and EMOM of

Overhead Squats (pick a weight around 70% of 1 RM

 

WOD.......3 Rounds

10 Snatch (135/85) MRx (115/65)

15 Wall Balls (20/14)

20 meter Overhead Weighted Lunges

Mondays WOD....

 

 

SWOD.....EMOM for 10 minutes

5 Deadlifts (75-80% 1 RM) on even minutes

45 second Plank on odd

 

WOD.....21-15-9 reps of

Burpees

Toes to Bar

*5 Muscle Ups, 4 Wall Walks or 3 Rope Climbs after each rep set

 

Saturdays WOD......Partner WOD....

 

 

 

Saturdays WOD....."Batman and Robin" Partner WOD

We will be doing these movements.....in the spirit of being prepared for the unknown and the unknowable, we will have the format on the whiteboard

400 meter runs

Clean and Jerks

Back Squats

Double Unders

Burpees......

 

 

Fridays WOD....

 

 

SWOD.....EMOM and 1 to 10 reps of.....

Thrusters

 

WOD.....5 Rounds

5 Box Jumps (30/24)

10 Pull Ups

15 Ab Mat Sit Ups

 

WOD 2......

500 meter time trial on Rower

 

 

 

 

 

 

 

 

 

 

 

 

Thursdays WOD.....

 

 

We will NOT have a 7:30pm class at SOC tonight......we are doing a Pool WOD at 8pm at Blossom Athletic Center.......meet at SOC at 7:30p to car pool or meet us there!!!!!!!

 

SWOD....10 to 1 reps of

KB Swings (70/50) or Ground to Overhead w DBs (80/50)

Burpees

 

WOD....4 Rounds

200 meter Farmers Walk (100

50 Double Unders

10 Ring Dips

Wednesdays WOD.....

 

 

 

SWOD.......EMOM for 15 minutes

1 Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat

 

WOD 1........5 minute AMRAP

5 Cleans (155/95)

5 Bar Over Burpees

 

Rest 2 minutes

 

WOD 2......5 minute AMRAP

500 meter run

then max reps of Wall Balls (20/14)

Tuesdays WOD.....

 

 

 

SWOD.......EMOM for 10 minutes

10 Toes to Bar on even minutes

20 Single Arm Russian Kettlebell Swings (50/35)

 

 

WOD.......Fight Gone Bad format....1 minute on each movement, 5 movements, 3 rounds, 1 minute rest between rounds

Push Ups

Box Jumps (24/20)

Pull Ups

Thrusters (75/45)

Ab Mat Sit Ups

Mondays WOD....l

 

 

SWOD......

Push Jerk

2x2x2x1

WOD....."Diane"

21-15-9 reps of

Deadlifts (225/135)

Handstand Push Ups

 

WOD 2......"Gas Tank"

4 minutes of max reps of Burpees

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