19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Come Try Us!!!!!

 

 

Stone Oak CrossFit has a new # (210) 685-6805......

Daily WODs are posted and tracked on the "Sugar WOD" App.....

Come and Join the Movement!!!!!!

Thursdays WOD...

 

 

Warm Up/Muscle Activation

 

WOD....

1 mile run

21 KB Swings (70/50)

21 Goblet Squats

800 m run

15 KB Swings

15 Goblet Squats

400 m run

9 KB Swings

9 Goblet Squats

 

Wednesday's WOD......

 

 

SWOD.....

Overhead Squats.....EMOM for 4 rds

Front Squat.....EMOM for 4 rds

Back Squat......EMOM for 4 rds

 

WOD....."Boat Race"

3 rds

500 m row

400 m run

*rest 3 minutes btw rounds*

Monday's WOD...

 

SWOD......Push Jerk Skill Practice

 

WOD....

Buy in.....200 Double Unders

then 4 RFT of:

5 Muscle Ups/Chest to Bar

10 Front Squats

15 HSPUs

20 Burpees

Saturday's WOD....

 

 

Group Class has moved to 9am on Saturdays

 

Warm Up/Muscle Activation

 

SWOD.....

Sled Push and Battle Rope AMRAP

 

WOD.....8 minute AMRAP

5 Cleans (155/115)

10 Wall Balls (20/14)

15 Box Jump Overs (24/20)

Fridays WOD...

 

Saturday's Schedule has changed.......Group Class is now at 9 am!!!!!!!

 

 

SWOD.....EMOM for 10

3 Deadlifts every minute....increase weight, keep form/technique throughout

 

WOD.....3 Rounds

100 meter Farmers Walk (100/70)

10 Front Squats (155/95)

20 Pull Ups

30 Ab Mat Sit Ups

Thursdays WOD...

 

 

SWOD...EMOM for 10 Rounds

1 High Hang Clean + 1 Low Hang Clean

 

WOD....EMOM for 30 rounds.....each movement will be done 10 times

Movement 1......100 meter run

Movement 2......6 Push Press (135/85)

Movement 3.....30 Double Unders

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

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