19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Wednesdays WOD....

 

SWOD....

Overhead Squat Practice

 

WOD...5 minute AMRAP

5 Snatch (115/75)

5 Overhead Squats (115/75)

5 Toes to Bar

Rest 3 minutes

WOD 2....5 minute AMRAP

500 meter lap

max Burpees with remaining time

Tuesdays WOD...

 

 

SWOD.....

Front Squats

5 x 4 reps

 

WOD...4 Rounds

10 Thrusters (115/75)

15 Box Jumps (24/20)

20 Deadlifts (115/75)

Mondays WOD......

 

 

Monday we will have the Murph WOD at 9am.....that will be our only class aa we enjoy Memorial Day

 

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Bring/Wear a 20 lbs weight vest if you have one

Saturdays WOD...

 

SWOD....EMOM for 10

2 Cleans

 

WOD...3 Rounds

10 Clean and Jerk (135/85)

10 Bar Facing Burpees

200 meter run

 

Cash Out....Tabatta....Bicycles and Med Ball Twist

Fridays WOD...

 

Memorial Day Schedule is......Friday is normal schedule.....Saturday is normal schedule.....Monday we have 1 class only at 9am and we will do the MURPH WOD

 

Warm Up and Mobility....

 

Warm Up 2.....Tabatta.....Wall Balls

 

SWOD...Back Squat

Work to find 1 rep max

 

WOD....

21-15-9 Reps of

Deadlifts (275/155)

Box Jumps (30/24)

Thursdays WOD...

 

 

SWOD....EMOM for 12

1 Bear Complex every minute for 12....increase weight throughout

 

WOD....

100 Burpees for time

*run 200 meters every 3 minutes until Burpees are complete

 

 

Wednesdays WOD....

 

 

Warm Up...."Roxanne" Warm Up

 

Gymnastics Skills Practice....

Handstand Walks/Handstand Holds

 

WOD....3 Round of Max Reps of:

Min 1.....DB Snatch (45/25)

Min 2.....Overhead Squats (95/65)

Min 3....Double Unders/Singles w Jump Rope

Min 4......Pull  Ups

Tuesdays WOD...

 

Mobility and Muscle Activation...

 

Warm Up...2 lap Indian Run w 14lb ball

 

Gymnastics Skill Practice.....

5 Set of 10-15 Toes to Bar......work on Kipping

 

21-15-9 Reps of

Wall Balls (20/14)

Kettlebell Swings (70/50)

Run a 500meter after each round (3 laps total)

Mondays WOD......

 

Warm Up

SWOD....EMOM for 6

1 Hang Snatch

SWOD 2....EMOM for 6

1 Hang Squat Snatch

 

WOD....9-7-5 reps

Squat Snatch (135/85)

Bar Over  Burpees

Handstand Push Ups

Saturdays WOD...

 

 

SWOD....

Push Jerk

6 X 3

 

Chipper

100 Air Squats

80 Ab Mat Sit Ups

60 Wall Balls

40 Box Jumps (24/20)

20 Power Cleans (135/95)

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