19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Wednesdays WOD...

 

 

Warm Up.....

10 minutes of Dynamic Stretching....Foam Rolling

 

WOD....4 Rounds for time

3 Burpee Muscle Ups..(Bar/Ring) or 3 Wall Walks

5 Thrusters 135/95

7 Box Jumps 30/24

200 meter Farmers 140/100

Tuesdays WOD...

 

Warm Up....Tabatta

Med Ball Cleans (20/14)

Med Ball Sit Ups

 

WOD....3 Rounds for time

1000 meter run

20 KB Swings (70/50)

30 Pull Ups

 

Cash Out....3 minutes max reps Burpees

Mondays WOD...

 

Warm Up....3 Rounds

Min 1....Air Squats

Min 2...Push Ups

Min 3..Ab Mat Sit Ups

 

WOD 1....Everry Minute on the Minute for 8 minutes..

3 Man Makers w Dumbbells (80/50)

 

WOD 2.....8 min AMRAP

10 Wall Balls (20/14)

10 Toes to Bar

Saturday WOD....

8am Endurance WOD, 9am and 10am CrossFit WOD

 

Body Fat/Metabolic Tests are tomorrow as well...

 

WArm Up...

tabatta

Ninja Sit Ups

Wall Sits

Strength

Bent Over Rows

4x10

partner WOD

20 Burpee Box Jumps....partner holds plank

20 Wall Balls.....partner holds plank

20 KB Swings.....partner holds plank

Do 2 Rounds then finish w 500 meter run

 

Fridays WOD.....Open Gym (4-7p Fri only)

 

Warm Up....

1000 meter jog

50 Wall Balls

 

WOD...3 rounds

12 Power Cleans (155/95)

9 Push Press (same Rx)

6 Knees to Elbows

200 meter run

Thursdays WOD....

 

 

Warm Up.....3 rounds

20 Wall Squats w PVC

20 Push Ups

20 Pass Throughs

 

WOD....10 to 1 reps of

Overhead Squats (115/75)

Chest to Bar Pullups

Box Jumps (24/20)

 

 

Wednesday WOD...

 

 

Warm Up....

1000 meter Indian Run

 

WOD....3 rounds

2 Rope Climbs or 5 Muscle Ups or 5 Wall Walks

20 Ring Push Ups

30 Weighted Lunges (45/25)

40 Ab Mat Sit Ups

200 meter run

Tuesdays WOD....

 

 

Warm Up.....5 minute AMRAP

10 KB Snatch

10 Stiff Legged Deadlifts

 

WOD.....

(6) 3 minute Rounds......start each round w

10 Deadlifts (225/155)

10 Ground to Overhead (80/50)

then we will count how many reps of Burpees until 3 minutes is up

Mondays WOD.......

Sign up for Saturdays Body Fat test ASAP at the box....we still have some time slots

 

Warm Up...Tabatta

Wall Balls

Med Ball Sit Ups

 

WOD....3 Rounds for time

400 meter run

10 Squat Clean Thrusters (135/95)

15 Toes to Bar

20 Box Jumps (24/29)

 

Cash Out.....50 Ab Mat Sit Ups and 25 Hand Release Burpees

 

 

 

Saturdays WOD....

 

Today's WOD.....

Josh"

For time:
- 21 OH Squats (95/65)
- 42 Pull Ups
- 15 OH Squats (95/65)
- 30 Pull Ups
- 9 OH Squats (95/65)
- 18 Pull Ups

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