19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Saturday's WOD....

 

 

SWOD....EMOM for 10

3 Deadlifts......increase weight throughout

 

 

WOD.....5 Rounds

10 Thrusters (95/65)

10 Pull Ups

10 Box Jumps (24/20)

 

Friday's WOD.....

 

 

SWOD.....10 to 1 and 1 to 10 Ladder

10 KB Swings....1 Burpee

9 KB Swings.....2 Burpees

8 KB Swings.....3 Burpees

Etc.....

 

WOD......"Isabel"

30 Snatches (135/95)

 

Cash Out....100 Ab Mat Sit Ups

Thursday's WOD.....

 

SWOD......Front Squats

5x3

 

WOD....."Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135/85)

Wednesday's WOD....

 

 

SWOD/GWOD.......EMOM for 10

5-10 Ring Dips on even

10 Ground to Overhead w DBs on odd

 

WOD.....4 Rounds

500 meter run

15 Overhead Squats (95/65)

Tuesday's WOD....

 

 

SWOD.....

Deadlift Strength/Skill Session

 

WOD.....3 Rounds

100 m Farmers Walk (100/70)

10 Box Jumps (30/24)

20 Hand Release Push Ups

30 Double Unders

 

Cash Out w Heavy Rope Slams for the remainder of class

Monday's WOD.....

 

 

SWOD.....EMOM for 10 rounds

1 Clean every minute.....increase weight...maintain technique

 

WOD....11 minute AMRAP

30 Wall Balls (20/14)

20 Lunges (70/40)

10 Pull Ups

 

WOD 2.....2 minutes max Burpees

 

 

Saturday's WOD....

Open Gym 9-11am......Group Class at 10am

 

Back Squats

5x3

 

"chipper" WOD.....

70 Air Squats

60 -Ab Mat Sit Ups

50 Push Ups

40 KB Swings (50/35)

30 Box Jumps (24/20)

 

Cash Out......Heavy Rope Slams

Friday's WOD....

 

 

SWOD.....

Hang Squat Snatch Practice

 

WOD.....

Cash in.......100 Double Unders

Then do 9-7-5 reps

Deadlifts (135/85)

Snatch (135/85)

Toes to Bar

 

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

Thursday's WOD....

 

 

SWOD......

Push Jerk

3x3x2x2x1x1x1.......start at 50% of 1RM

 

WOD.....EMOM for 30 minutes

minute 1......200 meter run

minute 2......(5) Thrusters (115/75)

minute 3......7 Box Jumps (30/24)

Wednesday's WOD.......

 

 

SWOD......

Deadlifts

10-8-6-4-2 reps....start at 50% 1RM

 

WOD.....5 min AMRAP

5 Hang Cleans (155/115)

10 Bar Facing Burpees

*Rest 3 minutes*

WOD 2.....5 min AMRAP

15 -Ab Mat Sit Ups

15 Goblet Squats (50/35)

 

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