19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

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

Tuesdays WOD..

 

SWOD.....

Sled Push

Heavy Rope or Rope Climb AMRAP

 

WOD.....

21-15-9

Pull Ups

Burpee Box Jump Overs (24/20)

 

 

Mondays WOD,,,,

 

 

SWOD.....EMOM for 12 rounds

Bear Complex

 

WOD....3 Rounds

200 meter Farmers Walk (100/70)

10 Box Jumps (30/24)

15 Toes to Bar

30 meter Overhead Weighted Lunge (45/35)

Saturdays WOD...

 

 

SWOD...

Back Squat

5 X 3

 

Partner WOD....Partner Fran

Partner ! does 21 Thrusters (95/65), then Partner 2......athlete has to do all reps before partner starts

Partner 1 21 Pull Ups...Partner 2 21 Pull Ups

15 Thrusters

15 Pull Ups

9 Thrusters

9 Pull Ups

 

Partner WOD 2......

1000 meter relay.......Athlete 1 runs lap taps partner then second lap for time

or

30 Muscle Ups for time

 

Fridays WOD.....

 

 

WOD...5 Rounds for time

5 hang Cleans (155/95)

10 Bar Facing Burpees

 

WOD 2....4 minute AMRAP

5 Strict Handstand Push Ups

10 Box Jumps (30/24)

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