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Friday 8/26/2016 EMOM for 20 minutes Odd: 40 Double Unders Even: 12 Burpees EMOM for 20 minutes Odd: 30 Double Unders Even: 10 Burpees EMOM for 20 minutes ODD: 15 DU/45 Singles skips 7 Burpees
Saturday 8/27/2016 Teams of 4 AMRAP 18 minutes Partner A: 10 AB Cal Partner B: 10 Chest to Bar Partner C: 200m run Partner D: Resting
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Wednesday 8/24/2016 4 rounds 36 Cal Row 9 Push Jerk (185/125) 4 rounds 28 Cal Row 9 Push Jerk (155/105) 4 rounds 18 Cal Row 9 Push Jerks(115/75)
Thursday 8/25/2016 Back Squat 5-5-3-7-7 Maintain proper form as you build up in weight 15-12-9 Back Squat (225/145) Bar or Ring Muscle-ups 12-9-6 Back Squat (185/135) Chest to Bar Pull-ups 12-9-6 Back Squat (135/95) Pull-ups
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Monday 8/22/2016 5 rounds 400m run 4 Squat Clean (205/135) 1 round of “Mary” 5 HSPU 10 Pistols 15 Pull-ups 5 rounds 400m run 4 Squat clean (155/105) 3 HSPU 8 pistols 10 Pull-ups 5 rounds 400m run 4 Squat Cleans (95/65) 7 Push-ups 12 Air Squats 7 Pull-ups
Tuesday 8/23/2016 30 minute time cap 400m lunges 1000m row 800m run 50 Burpees *everyone does this
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Friday 8/19/2016 3 Rounds 400m run 20 Clean and Jerks (95/65) 3 rounds 400m run 15 Clean and Jerk (95/65) 3 rounds 400m run 12 Clean and Jerk (75/55)
Saturday 8/20/2016 Team of 2 14 rounds 25 Cal Row/AB 15 Toes 2 Bar *perform entire round before switching
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Wednesday 8/17/2016 Overhead Squat 3-3-3-3-3 Work on holding a stable over head position and build up in load as you progress each set For time: 64 Pull-ups 8 Overhead Squats (205/135) For Time: 49 Pull-ups 8 OHS (155/105) For Time: 30 Pull-ups 8 OHS (95/65)
Thursday 8/18/2016 5 rounds 30 sec L-sit hold 15 Cal Rowing 25 Push-ups 5 rounds 20 sec L-sit 15 Cal rowing 20 Push-ups 5 rounds 15 sec L-sit hold 10 Cal row 12 Push-ups
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Monday 8/15/2016 3 rounds 100 Double Unders 20 Power Snatches (95/65) 3 rounds 80 Double Unders 15 Power Snatches (95/65) 3 rounds 40 Double Unders/80 single skips 12 Power Snatches (75/55)
Tuesday 8/16/2016 AMRAP 18 minutes 200m run 9 Air Squats 6 Deadlfits (185/135) 3 Front Squats (185/135) All the same but weight. 155/105 All the same but weight. 135/95
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Friday 8/12/2016 Squat Clean 1RM Take 20 minutes to build to a heavy squat clean or just work on technique and keep it lite 21-15-9 Power Clean (185/125) Ring Dips (strict) 21-15-9 Power Clean (155/105) Bench Dips 18-12-9 Power Clean (95/65) Bench Dips
Saturday 8/13/2016 All: 95/65 “Team Sage” AMRAP 20 minutes 20 Thrusters 20 Burpees 20 Pull-ups
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Wednesday 8/10/2016 Strict Press 1-1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5-5 Spend ONLY 10 minutes on each lift Run 2 miles, doesn’t have to a PR but try to hold an uncomfortable pace Run 2 miles Run 1 mile
Thursday 8/11/2016 5 rounds 60 Double Unders 15 OH Squats (95/65) 4 Bar Muscle-up 5 rounds 40 Double Unders 12 OHS (75/55) 8 Chest to Bar Pull-ups 5 rounds 20 Double Unders/60 Single Skips 9 OHS (45/33) 6 Pull-ups
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Monday 8/8/2016 Take 15 minute and build to a 1RM Power Clean 3 rounds 30 Wallballs (20/14) 15 Power Cleans (135/95) 3 rounds 25 Wallballs (20/14) 12 Power Cleans (115/75) 3 rounds 20 Wallballs (16/10) 8 Power Cleans (75/55)
Tuesday 8/9/2016 10 rounds 12 MBC (20/14) 10 Push-up 8 Sit-ups 8 rounds 6 rounds
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Friday 8/5/2016 EMOM 20min

Even minutes

Hang Squat Snatch @ 50% of 1 rep snatch

10 reps

Odd minutes

3 Wall Walks

EMOM 20min

Even minutes

Hang Power Snatch @ 50% of 1 rep snatch

10 reps

Odd minutes

3 Wall Walks

EMOM 20min

Even minutes

Overhead squat @ 50% of 1 rep overhead

10 reps

Odd minutes

30 sec handstand hold

Saturday 8/6/2016 Teams of 2 EMOM for 21 minutes 1) 15 MBC (30/20) 2) 15 Burpees 3) 15 Wallballs (30/20) Team of 2 EMOM for 21 mintues 1) 12 MBC (20/14) 2) 12 Burpees 3) 12 Wallballs (20/14) 1) 8 MBC 2) 8 Burpees 3) 8 Wallballs
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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
Coach Rory