19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Tuesdays WOD.....

 

 

SWOD.....

Sled Push and Farmers Walk AMRAP

Goal= 5 heavy sleds and 3 Farmers Walks

 

WOD......

21-15-9

Box Jumps (30/24)

Toes to Bar

Mondays WOD...

 

 

SWOD.....

15 minutes of Snatch practice

 

WOD........

50-40-30-20-10 reps of Wall Balls (20/14)

*200 meter run between each sets of Wall Balls

 

 

Saturdays WOD....

 

 

Saturdays workout out will be posted on the whiteboard.....it will be fun!!!!!

Fridays WOD....

 

 

SWOD......

Back Squats

5x3

WOD.....

9-7-5 Reps of

Muscle Ups (Modify to Burpee Chest to Bar Pull Ups)

Snatch (135/85)

There will be a cash out on the whiteboard!!!!!!

Thursdays WOD....

 

 

SWOD....EMOM for 10

5 Weighted Chin Ups on even minutes

30 second static Handstand on odd minutes

 

WOD.....3 Rounds

400 meter run

10 Handstand Push Ups

20 Box Jump Overs (24/20)

30 Double Unders

Wednesdays WOD......

 

 

SWOD.....

Sled Push (Goal is 5 heavy)

Heavy Rope ( Goal 3-5 sets of 20 slams)

 

WOD.....

Cash in......30 Burpees

then 3 Rounds of......

10 Toes to Bar

10 Cleans (155/95)

 

 

 

Tuesdays WOD....

 

 

SWOD.....EMOM and 10 to 1 Ladder

Thrusters

 

 

WOD.....3 Rounds

400 meter run

5 Muscle Ups, 4 Wall Walks or 3 Rope Climbs

10 Deadlifts (245/155)

 

Mondays WOD.....

 

 

SWOD...

Clean and Jerk

1x1x1x1x1

 

WOD.....10 minute AMRAP

5 Box Jumps (30/24)

10 Pull Ups

15 Wall Balls (20/14)

 

 

Saturdays WOD....

 

 

SWOD.....

Back Squat

5x4x3x2x2

 

Partner WOD.....one athlete at a time, equal amount of work, have fun!!!!!

500 meter w Med Ball (20/14)

40 Hang Snatch (135/85)

400 meter w Med Ball

40 Shoulder to Overhead (135/85)

200 meter run w Med Ball

40 Bar Facing Burpees

 

Fridays WOD...

 

 

SWOD.....

EMOM for 10

1 Clean + 1 Hang Clean

 

WOD....7 minute AMRAP

Wall Balls Max Reps (20/14)

Every minute on the minute....stop and complete either 5 Burpees or 5 Toes to Bar

WOD 2.....7 minute cap

100 Ab Mat Sit Ups

 

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