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Friday 3/24

Open Workout 17.5

 

Saturday 3/25

2014 Regional chipper (kinda) TEAM STYLE! In teams of 2, for time:

Run 800m (together), 50 box jump overs (24/20), 100 air squats, 50 wall balls, 50 ring dips, 50 wall balls, 100 air squats, 50 box jump overs, 800m run.

Everything other than the run can be split anyway you would like.

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Wednesday 3/22

Warm-up: 6 minutes easy AMRAP of 5 power snatches w/empty bar and 10 burpees

15 minutes to find today’s heaviest power snatch

For time:

2 mile run; rest 5 minutes then 100 pistol squats for time

C: pistols w/25lb plate

F: 100 air squats

 

Thursday 3/23

Warm-up: 4 slow rounds 10 KB or DB thrusters and 10 box jumps

15 minutes to work up to a heavy 5 rep bench press

For time:

Fran: 21-15-9 of thrusters (95/65) and pull-ups. Rest exactly 4 minutes, then: 200 double unders.

If you’re doing the CrossFit Open tomorrow, you might want to take this workout at an easy pace.

F: 65/45

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Monday 3/20

Warm-up: 2 slow rounds of 20 empty bar back squats and 15 burpees

Back squats 8×2: work up in weight until you reach today’s heavy 2 rep

3 rounds for time:

10 chest to bar pull-ups, 12 burpees, 16 goblet squats (53/35), 400m run

This is skill work (chest to bar) plus grunt work. Can you keep quality movement?

C: squats 70/53

F: 10 pull-ups, squats 35/25

 

Tuesday 3/21

Warm-up: run 400m, then 3 slow rounds of 5 empty bar squat cleans and 10 narrow grip OHS (jerk grip)

20 min EOMOM: squat clean @ 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95% 100%, 101% (10 sets total – try to find a new PR!)

4 rounds for time:

5 squat cleans (155/105), run 200m, 5 shoulder to overhead (155/105), run 200m

Cardio with technical movements. Work really hard, but keep your movements set and clean.

C: 175/125

F: 115/75

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Friday 3/17

Open Workout 17.4

 

Saturday 3/18

Teams of 2, 20 min AMRAP:

10 handstand push-ups, 15 air squats, 25 box jumps (30/24), 50 pull-ups, 100 wall balls (20/14), 200 double unders, run 400m with 45/25 pound plate.

This is a grinder. Figure out how you can recover during any of these movements, so you can keep moving. 

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Wednesday 3/15

Warm-up: 3 slow rounds of 200m run, 20 air squats, 10 push-ups

Back squats 7×3

For time: fun!

 

Thursday 3/16

Warm-up: 4 slow rounds of 5 empty bar squat cleans, 10 empty bar push presses, 10 kips on the pull-up bar

7 sets of high hang clean, mid hang clean (just above knee), clean from ground. Drop and reset before each rep. All are squat cleans.

5 rounds for time:

10 push press (115/75), 10 burpees over the bar, 10 toes to bar. Rest 1 min between rounds.

C: 135/95, 15 T2B

F: 95/65, 8 T2B

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Monday 3/13

Warm-up: 4 slow rounds of 15 empty bar bent over rows, run 200m, 10 empty bar shoulder press

5 sets of 8-10 strict pull-ups with 45-60 seconds between each set. You might need a band by the last few sets, and that’s fine.

21 min EMOM:

Min 1: 15 wall balls (20/14)

Min 2: 10 burpees to 6 in target

Min 3: 30 second plank hold

C: WB 30/20, burpee box jump overs, plank hold w/15lb plate

F: WB 16/10, burpees

 

Tuesday 3/14

Warm-up: 4 slow rounds of 10 light deadlifts, 20 arm circles forward, 20 arm circles backward

Deadlifts 6×4

5 rounds for time:

Run 400m, 15 toes to bar. Rest 2 minutes between rounds.

C: 20 T2B

F: 10 T2B

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Friday 3/10

Open Workout 17.3

 

Saturday 3/11

Warm-up: 7 minutes slow AMRAP of 25 jumping lunges, 10 ring rows, 15 wall angels

Teams of 2, 3 rounds for max reps of: push-ups, weighted planks.

One partner does farmer’s carry while other person does work. Then switch. To complete a round each person has done 2 farmer’s carries and a max number of push-ups and plank hold. Farmer’s carries are 200m (35/26 DBs/KBs/plates). Partners rotate as soon as teammate completes farmer’s carry. 

Points are gained for each push-up, and every 10 seconds of plank hold.

 

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Wednesday 3/8

Warm-up: 3 rounds not for time of 10 push-ups, 20 air squats

Bench press 5×5: keep shoulders back and use your pecs

3 rounds for time:

800m run, 30 second handstand hold, 20 burpees to 6in target

C: add 20lb vest

C: 20s handstand hold, 15 burpees to 6in target

 

Thursday 3/9

Warm-up: 40 wall balls, 20 right leg DB deadlifts, 20 left leg DB deadlifts (DB opposite arm, opposite leg) – not for time

Deadlift 5×5: not heavy enough to get sore if you’re doing the open tomorrow

3min AMRAP x3, 2 min rest between rounds:

8 sumo deadlift high pulls (115/75), 12 burpees over the bar

C: 135/95

F: 95/65

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Monday 3/6

Warm-up: 3 easy rounds of 15 jumping squats, 20 arm circles, 30 second plank

Back Squats 5×5

For time:

50 wall ball buy in (20/14), then 5 rounds of: 20 jumping lunges, 20 push-ups, 20 ring rows

C: 75 WB buy in, then 30 reps of each

F: 50 WB buy in (16/10)

 

Tuesday 3/7

Warm-up: 4 easy rounds of 10 box jumps, 10 ring rows

15 minutes to find today’s heaviest clean & jerk

5 rounds for time:

9 deadlifts, 7 cleans, 5 shoulder to overhead, 3 snatches (115/75) – power cleans and snatches are ok

This will fatigue your grip and core. Make sure your core is set for ALL reps.

C: 135/95

F: 95/65

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Friday 3/3

Open Workout 17.2

 

Saturday 3/4

30 Minute AMRAP, Teams of 2:

P/C: 50 box jump (24/20), 50 pull ups, 50 KB swings (70/53), 50 lunges, 50 knees to elbows, 50 push press (95/65), 50 medball cleans (20/14), 50 Wallballs (20/14), 50 Burpees, 50 DUs

F: box jumps 20/16, banded pull ups, KB 53/44, push press 75/45, cleans and WB 16/12, 3 to 1 singles

*one partner working at a time

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