19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

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)

Saturdays WOD....

 

 

 

SWOD....

Snatch

 

WOD......1 minute per movements, 3 Rounds, 1 minute rest between...Fight Gone Bad Format

Burpees

KB Swings (50/35)

Ab Mat Sit Ups

Sumo High Pull (95/65)

Toes to Bar

Fridays WOD....

 

 

SWOD.......EMOM and 10 to 1 reps.....

Heavy Thrusters

 

WOD.....5 Rounds for time

200 meter run

10 Pull Ups

15 Push Ups

20 Goblet Squats (50/35)

Thursdays WOD.....

 

 

SWOD....EMOM for 10 rounds

3 Deadlifts every minute

 

WOD....8 minute AMRAP

10 Cleans (135/85)

10 Box Jumps (30/24)

rest 3 minutes

500 meter weighted lap (45/35)

Wednesdays WOD....

 

 

SWOD....EMOM for 10 Rounds

2 Rope Climbs, 3 Muscle Ups or 10 Chin Ups on even minutes

15 Goblet Squats on odd minutes

 

WOD....3 Rounds

400 meter run

50 Wall Balls

20 Toes to Bar

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