19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Fridays WOD...

 

 

SWOD.....

EMOM for 10

1 Clean + 1 Hang Clean

 

WOD....7 minute AMRAP

Wall Balls Max Reps (20/14)

Every minute on the minute....stop and complete either 5 Burpees or 5 Toes to Bar

WOD 2.....7 minute cap

100 Ab Mat Sit Ups

 

Thursdays WOD.....

 

 

SWOD......

Front Squats or Sled Push....(subject to weather)

WOD....

30 Double Unders

10 Turkish Get Ups (50/35)

30 Double Unders

8 TGUs

30 Double Unders

6 TGUs

30 Double Unders

4 TGUs

30 Double Unders

Wednesdays WOD...

 

 

SWOD.....EMOM for 10

1 Snatch + 1 Hang Snatch

 

 

WOD.....5 minute AMRAP

"You are so strict" WOD...

5 Strict Handstand Push Ups

10 Strict Pull Ups

rest 2 minutes

WOD 2....

500 meter run and max reps of burpees

 

 

Tuesdays WOD....

 

 

SWOD....EMOM for 10 rds

3 Deadllifts....increase weight to (80% 1RM)

 

WOD.....3 Rounds

400 meter run

10 Box Jumps (30/24)

15 Knees to Elbows

20 KB Swings (70/50)

Mondays WOD....

 

 

SWOD.....EMOM for 15

1 Bear Complex.....

WOD....

100 Air Squats

200 meter Farmers Walk (100/50)

80 AbMat Sit Ups

200 meter Farmers Walk

60 Hand Release Push Ups

200 meter Farmers

40 Pull Ups

Saturdays WOD...

 

 

SWOD....

Sled Push AMRAP

 

WOD.....

50-40-30-20-10 reps of...

Wall Balls (20/14)

Ab Mat Sit Ups

Fridays WOD...

Fall Evening Schedule starts Monday the 15th......classes will be at 5,6 and 7pm

 

SWOD....

Front Squats

6x4x3x2

WOD....5 Rounds

5 Box Jumps (30/24)

10 KB Swings (70/50)

30 meter Overhead Weighted Lunges (45/35)

 

Thursdays WOD....

Bring your jump rope!!!!!!

 

SWOD....EMOM for 10 Rds

3 Deadlifts

WOD.....4 Rounds

50 Double Unders

10 Burpees

400 meter run

Wednesdays WOD.....

 

 

SWOD.....EMOM for 10 Rds

3 Tap and Go Snatches

 

SWOD 2......10 minute w Heavy Rope

 

WOD...3 Rounds

400 meter run

5 Wall Walks or 5 Muscle Ups

10 Box Jump Overs (24/20)

10 Thrusters (135/85)

 

 

Tuesdays WOD.....

 

 

SWOD......

Back Squats

4x4x4x4x4

WOD.......6 Rounds

10 Wall Balls (20/14)

10 Pull Ups

Cash Out will be posted on the Whiteboard.....

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