19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Friday's WOD....

 

We will have The CrossFit Open WOD at SOC at 6pm..!!!!!

 

SWOD....Push Jerk

3x2, 2x1

 

WOD....

10 to 1 reps

KB Swings (70/50)

Toes to Bar

Box Jumps (24/20)

 

Cash Out.....Ab Mat Sit Ups that go towards our March Challenge

Thursday's WOD......

 

 

The 5:30 am and 8 am class are cancelled on Thursday due to icy roads.....be safe.

 

 

SWOD.....EMOM for 10 rounds

2 Hang Cleans (70-75%) on even minutes

10 Ring Dips/Box Dips on odd minutes

 

WOD 1......3 minute AMRAP

Max Bar Facing Burpees

Rest 2 minutes

WOD 2......3 minute AMRAP

Max Turkish Get Ups ( multiply weight x reps for score)

Rest 2 minutes

WOD 3.......3 minute Cap

150 Double Unders for time

 

Wednesday's WOD....

 

 

SWOD......

Deadlift Strength/ Skill Session

10@50%, 8@60%, 6@70, 4@80%, 2@90%....1RM

 

WOD.....8 minute AMRAP

5 Shoulder to Overhead (155/95)

10 Box Jumps (30/24)

15 Pull Ups

 

Cash Out......Handstand Practive/ Max Handstand Walks for distance

 

 

 

 

 

Tuesday's WOD....

 

 

SWOD.....

Strength/ Skill Session

Hang Squat Snatch

 

WOD....

30-25-20-15-10-5 Wall Balls (20/14)

*30 Double Unders between Rounds

*5 Burpees everytime you stop or drop the ball

 

Cash Out.......Yes.....(depends on weather)

Monday 's WOD.....

 

 

SWOD.....

Back Squats

5x3

 

WOD...

21-15-9

Thrusters (95/65)

KB Swings (50/35)

Box Jumps (30/24)

 

 

Friday's WOD....

The CrossFit Open Friday Night Lights starts this Friday at 6pm!!!!!!!

Open WODs will also be offered Saturday at 10am and Monday at 12 noon.....

 

SWOD......EMOM for 10

3 Snatch Grip Deadlifts.....

 

WOD......1 minute per movement, 1 minute rest between rounds, 3 rounds.....Fight Gone Bad Format

 

Push Ups

Air Squats

Ab Mat Sit Ups

KB Swings (50/35)

Burpees

 

 

 

Thursday's WOD...

 

 

MetCon.....

Team Row Races

 

WOD....7 minute AMRAP

5 Hang Cleans (135/95)

7 Toes to Bar

9 Wall Balls (20/14)

 

WOD 2......3 minute AMRAP

Max Box Jump Overs (24/20)

Wednesday's WOD......

 

 

SWOD......

Overhead Squat Practice/Strength Session

 

WOD......5 Rounds for time with 10 minute cap

5 Bar Facing Burpees

5 Snatch (115/75

10 Overhead Squats (115/75)

 

WOD 2.....EMOM for 10

30 Double Unders every minute or 10 Push Ups and 15 Air Squats every minute

Tuesday's WOD.......

 

 

SWOD.....EMOM for 10 rounds

10 Ring Dips or 5 Muscle Ups on even

30 second Plank on odd

 

 

WOD.....5 minute AMRAP

5 Handstand Push Ups

10 Pull Ups

Rest 2 minutes

WOD 2.......5 minute AMRAP

15 KB Swings (50/35)

15 Ab Mat Sit Ups

 

Monday's WOD.......

Sign Up for the CrossFit Open......First WOD is Friday night at 6p.......register at www.games.crossfit.com

 

 

SWOD.......EMOM for 10

1 Hang Power Clean + 1 Hang Squat Clean........increase weight throughout

 

WOD.....10 min AMRAP (This is Open WOD 13.2)

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20$)

 

Cash Out w 500 m row for time.....or Burpees towards our challenge!!!!!!

 

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