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Wednesday 7/26

Warm-up: 2 Rounds w/ PVC (or dowels) of: 15 Good AMs, 15 OHS, 15 Deadlifts, THEN Power Snatch progression w/ empty barbells (hook grip, power position, high hang)

High Hang Power Snatches: 5×3 (build up to a heavy 3 reps)

12 min AMRAP: Max Wall Balls (20/14), 3 Deadlifts (175/135) at the top of each minute – WOD starts with 3 deadlifts

C: WB 30/20, DL 225/155

F: WB 14/12, DL 135/95

 

Thursday 7/27

Warm-up: 400m Run, THEN 3 SLOW Rounds of 10 Med Ball Cleans, 5 Burpees over Med Ball

Max Height Box Jump

Open 17.1, For time: 10 DB Snatches (35/25), 15 Burpee Box Jump-Overs (20/20), 20 DB Snatches, 15 Burpee Box Jump-Overs, 30 DB Snatches, 15 Burpee Box Jump-Overs, 40 DB Snatches, 15 Burpee Box Jump-Overs, 50 DB Snatches, 15 Burpee Box Jump-Overs – Scaled Open 17.1 weights, step-ups ok

C: DB 50/35, Box Jumps 24/20 (no step-ups) – RX Open 17.1 weights

F: DB 25/15, Box Jumps 20/16 (step-ups ok)

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Monday 7/24

Warm-up: 3 SLOW Rounds w/ empty barbell of 10 Good AMs, 10 Back Squats, 5 SDLHPs

Bent Over Barbell Rows: 4×8 (overhand grip)

3 min AMRAP x 3: 8 Sumo Deadlift High Pulls (115/75), 12 Burpees over Bar, 2 min rest between rounds

C: 135/95

F: 95/65

 

Tuesday 7/25

Warm-up: 2 SLOW Rounds of 10 Rotating Alt Lunges, 10 Push Ups, 10 V Ups, 10 Air Squats

DU Practice: 10-12 min of solid attempts OR 5 sets of 20 DUs if you have them

For Time: 20 OH Alt Lunges (35/25 plates), 200m Run, 30 Push Ups, 200m Run, 40 T2B, 200m Run, 50 Air Squats, 200m Run

C: 45/35

F: 25/15

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Friday 7/21

Warm-up (line work): Tin Man, High Knees, Butt Kickers, Side Shuffles, Air Squats, Rotating Lunges, Inch Worms.

Sprint Clinic! 5x100m shuttle sprints

20 min AMRAP: 5 C2B Pull Ups, 10 Wall Balls (20/14), 15 KB Swings (53/35)

C: WB 30/20, KB 75/53

F: Pull-ups, WB 12/10, KB 35/26

 

Saturday 7/22

Teams of 3, For Time:

90 Burpees to 6in Target, 150 T2B or V Ups, 225 KB Goblet Squats (53/35), 6 – 100m Farmer’s Carry (53/35 ea. arm), 225 KB Goblet Squats (53/35), 150 T2B or V Ups, 90 Burpees to 6in Target

One person works at a time, each athlete must complete 100m Farmer’s Carry three times, one person at a time. Communication and team work is key!

 

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Wednesday 7/19

Warm-up: 3 SLOW Rounds of 10 cal on Assault Bike, 10 KB Deadlifts, 5 Inch Worms

Handstand Practice OR Handstand Push Up Practice (12-15min)

Diane, 21-15-9: Deadlifts (185/115), HSPUs

C: 225/155 – must complete at this weight with full HSPUs to qualify for the board

F: 135/95, pike or hand release push-ups

 

Thursday 7/20

Warm-up: 3 Rounds w/empty barbell of 10 Good AMs, 10 Back Squats, 10 Strict Presses, THEN squat clean progression (hook grip, power position, hang position, mid shin, etc.)

Squat Cleans: 3 @ 50%, 3 @ 60%, 1 @ 70%, 1 @ 80%

For time: 30/25 cal on Air Assault Bike, 20 Lateral Burpees over Bar, 15 Power Cleans (135/95) – this should be fast, choose a weight accordingly

C: 155/115

F: 20/15 cal, 95/65

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Monday 7/17

Warm-up: 2 SLOW Rounds w/ PVC (or dowels) of 15 Shoulder Passes, 15 Good AMs, 10 OHS, THEN OHS progression, from ground to back rack, to OH.

Overhead Squats: 5×3 – may start from the rack.

Kalsu: 100 Thrusters (95/65), 3 Burpees at the top of each minute. NOTE – 25 min time cap

C: Thrusters 135/95, 5 Burpees

F: 75 Thrusters 75/45, 3 Burpees

 

Tuesday 7/18

Warm-up: 3 EASY Rounds of 15 Air Squats, 10 Push Ups, 5 Ring Rows

Push Jerks: 5×5 (build up to a heavy 5 reps)

5 RFT: 400m Run, 15 KB Swings (53/35), 15 C2B Pull Ups

C: 75/53

F: 4 rounds, 35/26, pull-ups or ring rows

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Friday 7/14

Warm-up: 2 EASY Rounds of 250m Row, 10 Push Ups, 10 Sit Ups, 10 Air Squats (stagger row starts if needed)

Strict Pull Ups: 5 x 5 (use assistance as needed, but try to use as little as possible – no kipping)

5 Rounds: Run 400m, 15 T2B *rest 1 min between rounds

F: Knees to Elbows or V-ups

 

Saturday 7/15

Teams of 2, 5 Rounds For Time:

Run 200m w/ Medball (together), 40 Wallballs, 40 Medball Squat Cleans, 40 OH Medball Alt. Lunges

One person working at a time, EACH athlete has their own medball, and medballs cannot touch the ground throughout WOD! (except during cleans)

 

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Wednesday 7/12

Warm-up: 3 SLOW Rounds of 10 light KB Deadlifts, 10 light KB Goblet Squats, 10 cal on Assault Bike

Pistol Practice: 4 x 8 (alt sides, various scaling options) – if athletes have pistols, do 4×8 weighted pistols, increasing in weight each rep with a plate or DB

15-12-9: Deadlifts (185/135), C2B Pull Ups, Box Jumps (24/20)

C: DL 225/165, Box Jumps 30/24

F: DL 135/95, Pull Ups or Ring Rows, Box Jumps 20/16

 

Thursday 7/13

Warm-up: 2 Rounds w/ PVC (or dowels) of 10 Shoulder Passes, 10 Good AMs, 10 OHS, 10 Wall Angels…then, go through Snatch Progression w/empty barbells (hook grip, power position, hang, mid shin, etc) before moving into Squat Snatches

Squat Snatch Technique: 5 x 5 touch and go

Grace: 30 Clean and Jerks (95/65)

C: 135/95 – must complete at this weight to qualify for the board

F: 65/45

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Monday 7/10

Warm-up: 3 SLOW Rounds of 15 Air Squats, 10 Push Ups, 5 Burpees (at least 6″ in jump)

Double Under Practice: 10-15 min of solid attempts OR 5 sets of 20 DUs if you have them

14 min AMRAP: 10 Pull Ups, 10 Ring Dips, 20 Wall Balls (20/14), 30 Double Unders

C: 7 Ring Muscle Ups (replaces pull ups and ring dips), WB 30/20

F: 10 Ring Rows, 10 Box Dips, WB 14/10, 90 Singles

 

Tuesday 7/11

Warm-up: 3 Rounds w/ PVC (or dowels) of 10 Good AMs, 10 Front Squats, 5 Burpees

Front Squats: 5 @ 60%, 5 @ 70%, 3 @80%, 3 @85%+

15 min EMOM: Min 1 – 5 Burpees to 6″ target, Min 2 – 6 Power Cleans (95/65), Min 3 – 7 OH Alt Lunges (25/15 plates)

C: Cleans (135/95), Lunges (45/25 plates)

F: Cleans (65/45), Lunges (15/10 plates)

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Friday 7/7

Warm-up: 200m Run, then 2 Rounds of 10 Shoulder Passes, 10 Around the Worlds (ea. side), 10 Push Ups, 10 Squat Jumps

Ring Muscle Up Transitions: 4×8 attempts OR Practice Ring Muscle Ups: 4×3 attempts

5 Rounds: 400m Run, 15 Push Jerks (95/65)

C: 135/95

F: 65/45

 

Saturday 7/8

Teams of 2, 30 min EMOM/EOMOM:

Min 1/2: Max Push Ups

Min 3/4: Max V Ups OR T2B

Min 5/6: Max 1 Arm KB/DB Squats

One partner works at a time, Partner A goes first minute of first movement, Partner B goes second minute of first movement, then Partner A does next min. of next movement, etc.

Score is TOTAL number of reps completed.

 

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Wednesday 7/5

Warm-up: 2 Rounds of 10cal on Assault Bike, 12 KB Deadlifts, 15 Air Squats

Sumo Deadlift High Pulls: 5×5 (build up to a heavy 5 reps)

20 min AMRAP: 7 Sumo Deadlift High Pulls (95/65), 7 Lateral Burpees over Bar, 200m Run*

C: 135/95

F: 65/45

*SDLHPs should be around 75%-80% of 5RM weight

 

Thursday 7/6

Warm-up: 3 SLOW Rounds w/ empty barbells (or PVC) of 10 Good AMs, 10 Thrusters, 10 Bent Over Rows

Front Squats: 5 @ 50%, 5@ 60%, 5 @70%, 5 @80% – focus on front rack position and elbow positioning

Jackie: 1000m Row, 50 Thrusters (45/35), 30 Pull Ups

C: C2B

F: 35/25, Ring Rows

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