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Wednesday 9/20

Warm-up, 4 rounds not for time: 1 length walking lunges, 10 donkey kicks (10 on both legs), 10 fire hydrants (10 on both legs)

Deadlift: 4×3-4 reps @ 85-90%, 4×3-4 reps @ 85-90% deficit* – max strict pull-ups between sets

*Stand on a 10-45lb plate, depending on comfort level and experience (ask the coach!), during the defecit deadlift. Your defecit max will be lower than your 1RM (~80%). Keep your back flat the entire time.

3 rounds for time: 10 squat cleans (135/95), 250 meters row – cleans should be heavy and row should be sprinted

C: 185/125

F: 95/65

 

Thursday 9/21

Warm-up (lines): calf raises (done in place first), quick jog, high knees, butt kickers, walking lunges, 3 x light sprints – then – warm up complex movements (below) with an empty barbell

Every 90 sec for 12 min (8 sets): snatch + hang snatch – first set at 60% and build from there with a cap of your 85%

Sprints, 10 rounds of: 100m sprint, rest 2 min – start at 50% capacity, then 75%, then 90% before going all out at 100%

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WEDNESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

30 Muscle-up for time

*If you can not do the muscle-ups do 120 pull-ups and 120 dips.

 

THURSDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

Power Clean

3-3-3-3-3

 

Coaches Corner: 

Challenging yourself daily is a must.  Many things derived from doing this.  You learn more about YOU, you learn more and your ability to help others increases.  Do yourself the favor and do something hard today.

Interest in what we are doing?  Please follow us on Facebook

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TUESDAY

  1. Warm up: 400m run, 10 Air squat, 10 Sit-ups, 10 Push-ups, 10 Back extensions, 50′ walking lunges w/ twist
  2. Workout of the Day:

“CrossFit Total”

Back Squat, 1 rep

Press (strict), 1 rep

Deadlift, 1 rep

Coaches Corner: 

Each day that you come in, come in with a purpose.  Whether that means you are going to mobilize and stretch, drill new skills or simply ask your coach more questions.  Come in with a purpose.

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Monday 9/18

Warm-up, 2 rounds not for time w/empty bar: 10 empty bar back squats, 10 good mornings, 10 push press

Back squat w/3 second pause at the bottom: 8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps – 5 strict HSPUs in between sets, do 5 deficit HSPUs if you have consistent strict HSPUs

12 min AMRAP: 10 push jerks (105/75), 2-4-6-8-10-12… burpee pull-ups – can do MUs if you are close to muscle ups or want to work on them in a workout

C: jerks 135/95, bar muscle-ups

F: jerks 85/55, regular burpees

 

Tuesday 9/19

Warm-up: 800 meter run buy in – then – warm up complex movements (below) with an empty barbell

Every 90 sec for 12 min (8 sets): power clean + push jerk + squat clean + split jerk – first set at 55% and build from there

Fight Club, 21-15-9: burpees, SDLHPs (95/65), KB swings (53/35), wallballs (20/14), thrusters (95/65) – 25 min time cap

C: SDLHP 105/75, KB 70/53, WB 30/20, thrusters 105/75

F: SDLHP 65/45, KB 35/26, WB 16/12, thrusters 65/45

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Friday 9/15

Warm-up, 3 round not for time: 40 jumping jacks, 20 lunges with twist towards lunged leg, 10 pass-throughs w/pvc

Strict Press: 3 @ 70%, 3 @ 80%, 3+ @ 90% – complete 30 russian twists AHAP in between sets

18 min AMRAP: 20 cal row or bike, 20 wallballs (20/14), 20 power snatches (105/75), 100 DU – be able to cycle your chosen snatch weight

C: WB 30/20, snatches 135/95

F: WB 16/12, snatches 75/55, 200 singles

 

Saturday 9/16

Sweaty 75, teams of 2: 75 box jumps (24/20), 75 pull-ups, 75 KB swings (53/35), 75 walking lunges, 75 T2B, 75 push press (95/65), 75 sit-ups, 75 wallballs (20/14), 75 burpees, 75 DU – one person works at a time

C: box jumps 30/24, KB 70/53, K2C, push press 135/95, WB 30/20

F: box jumps 20/16, KB 35/26, K2C, push press 75/55, WB 16/12, 150 singles

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Wednesday 9/13

Warm-up with 5-10 weights, 4 rounds not for time (12-15 min): 10 glute bridges (without the weight), 10 standing tricep extensions (just one weight), 10 butterfly rows (both weights in either hand)

Deadlift: 4×4-5 reps @ 80-85%, 4×4-5 reps @ 80-85% deficit* – work on your handstand holds between sets, either on the wall or off to one area of the floor (use the blue mat if you’re not against the wall)

*Stand on a 10-45lb plate, depending on comfort level and experience (ask the coach!), during the defecit deadlift. Your defecit max will be lower than your 1RM (~80%). Keep your back flat the entire time.

24 min EMOM: min 1 – goblet squats (53/35), min 2 – KB swings (53/35), min 3 – dips (ring or box), min 4 – rest – goal is to work for ~55 sec each minute with a 5 sec transition time

C: KB 70/53

F: KB 35/26

 

Thursday 9/14

Warm-up, shoulder mobility and getting our hips ready, 2 rounds: 10 push ups, 15 wall angels, 20 arm circles, 25 air squats

For time: 2,000m row then 1 mile run – note: do this BEFORE the lifting

Overhead Squat: 5 @ 75%, 3@ 85%, 1+ @ 95% of 1 rep max – max strict toes to bar in between sets

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Monday 9/10

Warm-up: 2 rounds of 1 length of monster walk w/resistance band, 20 air squats (with band still on), 1 length back of monster walk, 20 air squats – then 2 rounds of – 10 push-ups, 10 sit-ups

Back squat: 8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps – work on your strict ring dips between each set, try for 5-10+ unbroken (using a band as needed)

AMRAPS!

3 minute AMRAP: 5 HSPUs, 7 snatches (95/65), 10 sit-ups – rest 3 min

5 minute AMRAP: 7 HSPUs, 9 snatches (95/65), 12 sit-ups – rest 3 min

7 minute AMRAP: 9 HSPUs, 11 snatches (95/65), 14 situps

C: snatches 115/85

F: hand release push-ups, snatches 65/35

 

Tuesday 9/12

Warm-up (12-15 min): row 500 meters, then grab a resistance band and perform 3 rounds not for time of: 10 banded pass throughs, 10 banded pull aparts, 10 air squats with the band in a overhead position

Jerk behind the head: 5×3 reps @ 60% + of jerk maximum – 30-60 sec plank hold between sets

For time 20-10-5-10-20: push press (75/55), hang power cleans (75/55), overhead lunges (75/55) – do not put the bar down, penalty for dropping the bar is the same number of burpees-over-the-bar as the round you dropped during (e.g., drop the bar during round 10, do 10 burpees) – 30 min time cap

C: 95/65

F: 55/35

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Friday 9/8

Warm-up, 3 round not for time: 30 calf raises, 15 good mornings w/an empty barbell, 10 ring rows

Strict Press: 5 @ 65%, 5 @ 75%, 5+ @ 85%

For time: 5 banded bar muscle-ups, 50 DUs, 4 banded bar muscle-ups, 40 DUs, 3 banded bar muscle-ups, 30 DUs, 2 banded bar muscle-ups, 20 DUs
1 banded bar muscle-up, 10 DUs

C: bar muscle-ups

F: 10 pull-ups (use a smaller band than normal), 100 singles, 8 pull-ups, 80 singles…2 pull-ups, 20 singles

 

Saturday 9/9

Games 2018 Workout variation, teams of 2: 2 rounds for time of 100 pull-ups, 80 sit-ups, 60 air squats, 40-cal row, 20 KB swings (53/35)

 

C: pistols instead of air squats, DB push press (50/35) instead of KB swings

F: KB 35/26

Split up the work evenly between partners.

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Wednesday 9/6

Warm-up, 3 round not for time: 5 inchworms, 10 one legged KB deadlifts (5 on each leg), 15 russian KB swings, 20 arm circles

Deadlift: 3×5-6 reps @ 75%-80%, 3×5-6 reps @ 75%-80% deficit*

*Stand on a 10-45lb plate, depending on comfort level and experience (ask the coach!), during the defecit deadlift. Your defecit max will be lower than your 1RM (~80%). Keep your back flat the entire time.

For time: 10-9-8-7-6-5-4-3-2-1 of deadlifts (185/135) and bar facing burpees over the bar

C: 225/185

F: 135/95

 

Thursday 9/7

Warm-up, 2 rounds not for time: 400m run, 20 wallballs

1 RM Snatch (15-20 min): write it down as you’ll be working off this max throughout the month

15 min EMOM: min 1 – 12 med ball cleans (20/14), min 2 – 15 push-ups, min 3 – 18 box jumps (24/20)

C: cleans (30/20), box jumps (30/24)

F: cleans (16/12), box jumps or step-ups (20/16)

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Tuesday 9/5

Tabata warm up: A) Air squats, B) Plank hold – Alternate for 4 rounds

1 Rep Max Clean & Jerk (15-20 min): try to max out on your clean as well – you are going to work off these maxes throughout the month

Karen: 150 wallballs for time (16/12)

C: 20/14 – must complete at this weight to qualify for the board

F: 14/10

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