SCF

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Wednesday
A)
20 rounds
1 Snatch, 90% of 1RM
3 Bar muscle-up
5 Box jumps

Thursday
A)
4 Rounds
12 Step-ups w/any medball
10 Push-ups

B)
EMOM for 12 minutes
5 Clean and Jerks, 135
10 Toes 2 Bar

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newbox11

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Monday

All classes cancelled

*We will be organizing the new box so feel free to pop your head in for a look!

New Address: 

101 Nickerson St. #150

Seattle, WA 98109

Tuesday

A)

3 rounds (NFT)

20 Double Unders

12 Hollow Rocks

5 Bar Muscle-up

B)

Complete as many rounds in 16 minutes as possible

10 Power Cleans, 115/75

20 Burpees

40 Double Unders

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back squats

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Friday
A)
Take 15 minutes and find a new 1RM Press

B)
Every minute on the minute for 12 minutes
10 Burpees
45 sec Plank Hold

C)
3 sets
3 Front Squats
*from the floor, build to a heavy, you make squat clean the first squat
Saturday

Moving WOD:

Members received an email detailing times to help us break down and move equipment to our new space down the street.

Talk about functional fitness…

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cropped-SCF-Tire-Star-Logo-01-e1440130857412.png

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Wednesday
A)
Take 15 minutes and find a new 1RM Deadlift

B)
20 Rounds
100m run
1 Deadlift, 315/225
3 Muscle-ups
5 Wallballs, 20/14

Thursday
A)
2 mile run

B)
15 rounds for time:
5 Wallballs, 30/20
3 Handstand Push-ups
1 Power Clean, 205/135

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11223535_10153480397561011_381840086969233639_n

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Monday
A)
Take 20 minutes and find a new 1RM Back Squat

B)
10 rounds
150m run
5 Burpees
10 KB Swings, 53/35
Tuesday
A)
EMOM for 10 minutes
2 Squat Clean @ 70-75% of 1RM

B)
AMRAP 15 minutes
5 Pull-up (strict)
10 DB or KB Press(strict)
15 Push-ups

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Fran visit

Fran visit

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Friday
Press (Strict)
A)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
AMRAP 8 minutes
150m run
10 Hang Power Clean, 95/65
10 Shoulder to Overhead, 95/65

Saturday
Team WOD
Complete as many rounds as possible in 27 minutes
50 KB Swings, 44/26
50 Push-ups
50 Walking Lunges
50 Burpees
50 Toes to Bar
50 Calorie Row
*One partner works at a time as the other rests

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Progenex and shirt

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Wednesday
A)
Deadlifts
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
Build to a Heavy Snatch
*Find a new 1RM or built to 90% of your 1RM
C)
Fran
21-15-9
Thruster
Pull-ups

Thursday
Warm-up
3 rounds (Not for Time)
10m Handstand walk
10 KB Swings
10 Push-up

A)
AMRAP 7 minutes
5 Deadlifts, 225/155
10 Burpees

B)
5 rounds
200m run
10 T2B
10 Alt. DB Snatch

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Monday
A)
Week 4 (Wendler Cycle)
Back Squats (Deloading week)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
Every other minute on the minute for 10 minutes
10 Heavy KB Swings (Pick your heavy)
5 Burpees

C)
AMRAP 10 minutes
200m run
15 OH Squats, 65/45
Tuesday
A)
Teams of 2
AMRAP 30 minutes
1 Hill Run + Rowing
*One partner runs as the other rows
*Track MAX meters

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Friday
A)
Press (Strict)
5 @ 75%
3 @ 85%
1+ @ 95%

B)
30 rounds
1 Power Clean, 205/115
5 WallBalls, 20/14
3 HSPU
*If 205/115 is too heavy use your 90% of your 1RM

Saturday
Team WOD
Complete as many rep as possible in 24 minutes
50 Calorie Row
40 KB Lunges, 53/35
30 Wallballs, 20/14
20 Burpees
10 Pull-ups
400m run

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Wednesday
A)
Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%

B)
5 sets
1 Power Snatch + 1 Snatch + 2 OHS
*do not add weight until your movements are smooth

Thursday
Warm-up
A)
3 rounds (Not For Time)
20 Double Unders
5 Chest to Bar
5 Toes to Bar

B)
3 rounds
10 Toes 2 Bar
200m run

C)
AMRAP 15 minutes
10 Pull-ups
10 Wallballs, 20/14
10 HSPU
Body Burner
For time:
20 Power Clean, 135/95
800m run
20 Power Snatches, 135/95
400m run
20 Burpees
800m run
20 Shoulder to Overhead, 135/95
400m run

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE