19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Fridays WOD...

 

 

SWOD.....

Snatch

2x2x2x1x1

 

WOD......(4) 10 minute cap workouts

1st 10 minute run 2000m or (4) laps Rx......Scale as needed

2nd 10 minutes pick btw 100 Burpees or 100 Wall Balls (20/14)

3rd 10 minutes run 2000m or (4) laps Rx

4th 10 minutes do what's left btw 100 Burpees or 100 Wall Balls

Thursdays WOD....

 

 

SWOD.....EMOM for 10 Rounds

10 Ring Dips or 5 Muscle Ups on even

10 Ground to Overhead with DBs (80/50)

 

WOD.....Fight Good Bad Format....5 movements,  1 minute on each, 3 Rounds

Hand Release Push Ups

Ab Mat Sit Ups

,Box Jumps (24/20)

Toes to Bar

Below Parallel Air Squats

 

 

Wednesdays WOD...

 

 

SWOD....EMOM for 15 rounds

1 Bear Complex (work to heaviest rep)

 

 

WOD....3 Rounds

200 meter Farmers Walk (50/35)

10 Wall Walks

50 Double Unders

Tuesdays WOD....

 

 

SWOD.....

Deadlifts

3x3x2x2

 

WOD......7 minute AMRAP

5 Hang Cleans (155/95)

10 Bar Facing Burpees

 

WOD 2......7 minute cap

500 meter weighted lap (45/35)

25 Box Jumps (30/24)

 

Mondays WOD.....

 

 

 

SWOD.....EMOM for 10 rounds

20 Wall Balls on even minutes

15 Ab Mat Sit Ups on odd

WOD 1.......500 meter row for time

 

WOD 2.....8 minute AMRAP

2 Snatch (115/75)

2 Handstand Push Ups

2 Pull Ups

4 Snatch

4 Handstand Push Ups

4 Pull Ups

6 Snatch

6 Handstand Push Ups

6 Pull Ups.......

etc 8/8/8......10/10/10.....until clock hits 8 minutes

 

Saturdays WOD....

 

 

SWOD?.....EMOM for 10 rounds

10 Dunmbell Snatches (80/50) on even....

10 Wall Balls on odd

 

WOD.....

21-15-9

Thrusters

Toes to Bar

 

WOD 2....

20 Burpee Box Jumps for time (30/24)

Fridays WOD.....

 

 

SWOD......10 to 1 reps and EMON

Deadlifts

 

WOD......

100 Push Ups

80 Sit Ups

60 Air Squats

500 meter run

.40 Toes to Bar

20 Power Cleans (135/95)

Thursdays WOD......

 

 

SWOD.....

Front Squats

3x3x3x2x2

 

WOD......

3 Push Press (135/95)

3 Pull Ups

3 Box Jumps (30/24)

6 Push Press (135/95)

6 Pull Ups

6 Box Jumps (30/24)

9 Push Press

9 Pull Ups

9 Box Jumps (30/24)

12 Push Press

12 Pull Ups

12 Box Jumps

Wednesdays WOD.....

 

 

SWOD.....EMOM for 10 minutes

2 Hang Cleans

 

WOD.....

500 meter run

50 Kettlebell Swings (70/50)

500 meter run

100 Double Unders

500 meter run

50 Goblet Squats (50/35)

Tuesdays WOD....

 

 

SWOD.......10 to 1 and EMOM of

Overhead Squats (pick a weight around 70% of 1 RM

 

WOD.......3 Rounds

10 Snatch (135/85) MRx (115/65)

15 Wall Balls (20/14)

20 meter Overhead Weighted Lunges

Page 1 of 92

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit