19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Saturdays WOD....

 

 

SWOD....EMOM for 10 Rounds

10 Bent Over Rows w Barbell on even minutes

45 second plank on odd

 

 

WOD......

Partner Chipper WOD......

as a team...

150 Push Ups

100 Goblet Squats (50/35)

50 Pull Ups

20 Thrusters (115/85)

End with 100 Double Unders

Fridays WOD....

 

 

SWOD.....

Front Squats

5X3

 

WOD...5 Rounds

5 Box Jumps (30/24)

10 Toes to Bar

15 Ground to Overhead (75/55)

 

Thursday's WOD....

 

 

SWOD......EMOM for 10

3 Muscle Ups or 10 Ring Dips on even minutes

10 DB Press on odd minutes

 

WOD.....6 minute AMRAP

5 Cleans (155/95)

10 Bar Facing Burpees

 

WOD 2.....6 minute

500 meter Weighted lap (45/35)

then max reps of Turkish Get Ups (50/35)

Wednesday's WOD.....

 

 

SWOD....

Back Squats

5x3

 

WOD....4 Rounds

10 Pull Ups

15 KB Swings (70/50)

20 Wall Balls (20/14)

200 meter run

Tuesday's WOD....

 

 

SWOD.....EMOM for 10 rounds

3 Tap and Go Deadlifts

 

Skill/Practice.....Snatch Technique

 

WOD.....3 Rounds for time

400 meter run

10 Snatch (135/85)

15 Box Jumps (30/24)

Monday's WOD....

 

SWOD.....EMOM for 10

2 Hang Power Cleans

 

WOD....5 Rounds

10 Push Press (95/65)

20 AbMat Sit Ups

30 Air Squats

Saturday's WOD....

 

We have a 9am class only......at 10am we will car pool to Mission CrossFit for Barbell for Boobs

SWOD.....

10 to 1 KB Swings

Burpees

 

WOD.....

15-12-9

Deadlifts (275/185)

Handstand Push Ups

 

Friday's WOD..........

 

 

SWOD...EMOM for 12 Rounds

1 Snatch + 1 Overhead Squat

 

 

WOD......5 Rounds

5 Thrusters (115/75)

10 Pull Ups

30 Double Unders

 

Thursday's WOD.....

 

 

SWOD.....

Front Squats

4x3x3x2x2

 

WOD....1 minute per movement, 5 movements, 3 rounds....Fight Gone Bad Format

Box Jumps (24/20)

Push Ups

AbMat Sit Ups

KB Swings

Burpees

Wednesday's WOD....

 

 

MetCon......EMOM for 10 rds

20 Wall Balls on even

45 second Plank on odd.

 

 

WOD.....4 Rounds

7 Power Cleans (155/115)

5 Push Press

3 Back Squats

10 Toes to Bar

 

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