19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Thursdays WOD......

 

 

 

SWOD....EMOM for 10 rounds

5 weighted Chin Ups on even minutes

45 second plank on odd

 

Partner WOD.....reps should be split evenly!!!!!

400 meter weighted lap (45/35).......partners share weight

100 Hand Release Push Ups

100 Weighted Lunges (45/35)

100 Ground to Overhead w DBs (80/50)

400 meter weighted lap (45/35)

 

Wednesdays WOD....

 

 

SWOD......

Back Squats

5x3x3x3x3

 

WOD......6 minute AMRAP

5 Snatch (115/65)

5 Overhead Squats (115/65)

5 Bar Over Burpees

Rest 2 minutes

WOD 2.......6 minute AMRAP

5 Burpee Box Jumps (30/24)

15 Ab Mat Sit Ups

 

Tuesdays WOD.....

 

 

SWOD.....EMOM for 15 rounds

1 Bear Complex per minute

 

WOD.....

400 meter lap

50 Wall Balls (20/14)

400 meter lap

40 Toes to Bar

400 meter lap

30 Cleans (135/95)

Mondays WOD.....

 

 

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

KB Swings

Burpees

Minute 1.....10 KBS and 1 Burpee

Minute 2......9 KBS and 2 Burpees

etc......

WOD.......Fight Gone Bad Format WOD....

Box Jumps (24/20)

Push Press (95/65)

Pull Ups

Goblet Squats (50/35)

Push Ups

 

 

Saturdays WOD.....

 

 

SWOD......

Deadlifts

3x2x1x1x1x1

 

Pick pick your WOD......

WOD 1......Amanda

9-7-5

Muscle Ups

Snatch

or

WOD 2......

40-30-20-10

Wall Balls (20/14)

Box Jumps (30/24)

Fridays WOD.....

 

 

 

SWOD.....

Push Jerk

2x2x2x2x2

 

WOD......5 Rounds for time

10 KB Swings (70/53)

10 Knees to Elbows

10 Thrusters (95/65)

Thursdays WOD....

 

 

 

SWOD......EMOM for 10 Rounds

2 Power Cleans

 

WOD.....8 minute AMRAP

10 Pull Ups

30 Double Unders or 75 Singles w JUMP ROPE

Rest 3 minutes

WOD 2......8 minute AMRAP

1000 meter run then 5 Burpees then 5 Ninja Sit Up Sets until time runs out

Wednesdays WOD.....

 

 

SWOD.....

Front Squats

3x3x3x3x3

 

WOD....3 Rounds

200 meter Farmers Walk (100/70)

10 Handstand Push Ups

10 Deadlifts (225/155)

10 Toes to Bar

Tuesdays WOD.....

 

 

Each WOD will have a 10 minute cap......let's have some fun

WOD 1.......Grace

30 Clean and Jerks (135/95)

WOD 2.......Isabel

30 Snatch (135/95)

WOD 3.......

30 Burpee Box Jumps (30/24)

Mondays WOD....

 

 

SWOD.....EMOM for 10 Rounds

20 Ab Mat Sit Ups on odd minutes

Max Reps of Wall Walks, Rope Climbs or Muscle Ups on even

 

WOD.....3 Rounds for time

400 meter run

20 Wall Balls (20/14)

20 KB Swings (70/50)

Page 1 of 83

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit