Register Here

Tuesday 5/31/2016 

Clean – Take 15-20 mins to find heavy single.

Every 3 mins, run 400m, with remaining time, do wallballs (20/14). Athlete is finished when they complete 100 wallballs.
*21 min cap.”

Wednesday 6/1/2016

Strict Press – 5×5

“3 Rds:
Minute 1: Max cal row
Minute 2: Max push press (95/65)
Minute 3: Max alternating pistols
Minute 4: Heavy med ball cleans (30/20)
Minute 5: Max strict pull ups
Minute 6: Rest.
Score is lowest scoring round.
*Rather than start them at different movements, have a second group start 1-2 minutes after to make sure they start at rowing. This workout is about pacing and maintaining the same output. “

Share

murph

Happy Memorial Day

Fitness (a) or (b)

“Murph” 

800m-1200m run

50-75 Pull-ups

100-150 Push-ups

150-200 Air Squats

800m-1200m run

 

Performance/Competition 

“Murph” 

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

*with #20/#14 vest

Share

Register Here

Friday 5/27/2016

Front Squat: 5×5

“Nicole – 20 Min AMRAP:
400m run, max reps pullups
*Score is pull up reps, as soon as athlete drops, they start another run. ”
Saturday 5/28/2016

Team WOD T

eams of 2 – 30 min AMRAP: 50 cal row, 50 OHS (95/65), 50 Thrusters(95/65, 50 KB Swings (53/44), 50 T2B. One person working at a time.
*At any point(s) during the workout, the teammates must complete 5 mins of simultaneous plank. They don’t have to do it all once, but they must both be planked. “

Share

Register Here

Wednesday 5/25/2016

“Curtis P Complex – EMOM 10 Mins 2 reps of Curtis P:
Power Clean, L. Leg Lunge, R. Leg Lunge, Push Press ” Pump Day For time – Complete in any order: 200 weighted sit ups (20/14), 150 push ups, 100 strict presses (75/55), 50 strict chin ups. Every 5 mins, run 100m.
Thursday 5/26/2016

“Bench Press – 5×5:

Use boxes and ab mats for benches”

Sprint Couplet 50-40-30-20-10 Double Unders. Run 200M after each round of DUs (including last round to finish workout)

Share

Register Here

Monday 5/23/2016

HSPU: Take 15 mins to work on HSPU

Complete 5 Thrusters every minute starting at (75/55). Add #20 every 5 completed sets
0:00 – 5:00 (75/55)
5:01 – 10:00 (95/75)
10:01 – 15:00 (115/95) and so on until 20:00.
*When an athlete fails to complete a set, they remove #20 and continue until 20:00. Score is total reps at heaviest weight. ”

Tuesday 5/24/2016

Squat Snatch – Take 15 Mins to find heavy single.
Then 3×3 Snatch Pull at 110% 1RM”

Bodyweight Chipper 20 Mins to Complete: 400m run, 50 v-ups, 400m run, 40 push ups, 400m run, 30 dips, 400m run, 20 HSPU, 400m run, 10 strict pull ups, 400m run.

Share

Register Here

Friday 

Handstand Walk Practice: Take 10 mins to work on Handstand walks or static handstands near a wall.

Kelly – 5 Rounds (30 min cap): 400m run, 30 box jumps (24/20), 30 wall balls (20/14)

Saturday

TEAMBATA – In teams of two:
At “”GO”” Teams have 3 mins to complete 200m farmer carry (53/44, 100m each relay style)
At 3:00, 4 min TABATA push ups. Then, teams have 3 mins to run 400m (both run);
At 10:00, 4 min TABATA sit ups, Then, teams have 3 mins to row 500m, share rower, roughly 250m each);
At 17:00, 4 min TABATA box jumps, then teams have 3 mins to Assault Bike 30 calories (share bike, roughly 15 each)
At 24:00, 4 min TABATA Wallballs
*Score is total TABATA reps with both partners working at same time. Running, biking, etc. doesn’t count towards score, but teams must complete run, bike, etc. before starting TABATA.

Share

Register Here

Wednesday

OH Squat 5×5 Focus on core stability.

For Time (65/53 bar): 50 Bicep Curls, 50 Thrusters, 50 Burpees Over Bar, 50 Presses, 50 Bicep Curls
Thursday

Gymnastics Practice MU Practice: Take 15 mins, if you have MUs, work on Strict MUs, and so on. If you don’t have them work on scale or try for first MU.

AMRAP In 12 mins: 1-2-3-4-5-6-7-etc. of double-burpee to bar muscle up. Must run 100m after each round.
*Double burpee is a burpee with an extra push up before popping back to your feet.”

Share

Register Here

Monday

Weighted Pullups and Dips – Use 5 alternating sets to find a heavy triple of each. If athlete doesn’t have either movement, find max reps of most difficult scale (smallest band)

Complete 100 push ups for time, Run 200M after any break.

Then hold plank for 5 mins, run 100 M after any break. 20 Min cap

Tuesday

Jerk: 3×2 then 3×1

20 Min AMRAP: 40 Wallballs, 400M Run

Share

Register Here

Friday –

Don: For time – 66 deadlifts (110/75), 66 Box Jumps (24/20), 66 KB Swings (53/44). 66 Knees to Elbows, 66 Sit Ups, 66 Pull Ups, 66 Thursters (55/45), 66 Wall Balls (20/14), 66 Burpees, 66 DUs.

Share

Happy Birthday to our Fearless Leader!

Register Here

Wednesday

Push Press 5×5, Strict Press 3×5

Chipper For Time: Row 500M, 15 Deadlifts, 10 Cleans, 5 S2OH (115/75), Sprint 800M

Thursday

Spend 10 mins practicing DUs. Then, 2 min max DU test

16 Min AMRAP: 5 MUs, 10 Front Squats (155/115), 200M run

Share
Page 1 of 19212345...102030...Last »
Shop Now Rogue Fitness

Archives

Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE