19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Friday's WOD....

 

 

SWOD.....

Farmers Walks and Heavy Rope AMRAP

WOD......

(5) 3 minute rounds with 1 minute rest between rounds

With a 3 minute clock do......

10 Thrusters (95/65)

10 Pull Ups

then do max reps of Burpees til 3 minutes is up

Wednesday's WOD.....

 

 

Holiday Schedule.....

Wednesday 5:30, 6:30, 8:30a, 12noon, 6pm

Thursday.     Closed

Friday 8:30,12noon, 5, 6pm

 

SWOD......

Back Squat

5x3

 

WOD....

Cash in with 500 meter run then....

4 Rounds for time

10 Deadlifts (225/155)

30 Double Unders

Cash out with 500 meter run

Tuesday's WOD....

 

 

SWOD........AMRAP

Sled Push

100 meter run

20 Stiff Legged Deadlift

 

WOD.....Tabatta

Push Ups

Box Jumps (24/20)

 

Monday's WOD......

 

 

Holiday Schedule.......Wednesday 5:30, 6:30, 8:30a, 12, 6p

Thursday   Closed

Friday  8:30a, 12, 5, 6p

 

 

SWOD......EMOM for 10

1 Hang Cleans + 1 Hang Squat Clean Thruster........1-3 Reps every minute

 

 

WOD......3 Rounds

400 meter run

5 Muscle Ups, 3 Wall Walks or 2 Rope Climbs

15 KB Swings (70/50)

30 AbMat Sit Ups

 

Saturdays WOD....

 

 

SWOD....EMOM for 10 Rounds

10 Bent Over Rows w Barbell on even minutes

45 second plank on odd

 

 

WOD......

Partner Chipper WOD......

as a team...

150 Push Ups

100 Goblet Squats (50/35)

50 Pull Ups

20 Thrusters (115/85)

End with 100 Double Unders

Fridays WOD....

 

 

SWOD.....

Front Squats

5X3

 

WOD...5 Rounds

5 Box Jumps (30/24)

10 Toes to Bar

15 Ground to Overhead (75/55)

 

Thursday's WOD....

 

 

SWOD......EMOM for 10

3 Muscle Ups or 10 Ring Dips on even minutes

10 DB Press on odd minutes

 

WOD.....6 minute AMRAP

5 Cleans (155/95)

10 Bar Facing Burpees

 

WOD 2.....6 minute

500 meter Weighted lap (45/35)

then max reps of Turkish Get Ups (50/35)

Wednesday's WOD.....

 

 

SWOD....

Back Squats

5x3

 

WOD....4 Rounds

10 Pull Ups

15 KB Swings (70/50)

20 Wall Balls (20/14)

200 meter run

Tuesday's WOD....

 

 

SWOD.....EMOM for 10 rounds

3 Tap and Go Deadlifts

 

Skill/Practice.....Snatch Technique

 

WOD.....3 Rounds for time

400 meter run

10 Snatch (135/85)

15 Box Jumps (30/24)

Monday's WOD....

 

SWOD.....EMOM for 10

2 Hang Power Cleans

 

WOD....5 Rounds

10 Push Press (95/65)

20 AbMat Sit Ups

30 Air Squats

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