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Tuesday – 
1) Mobility – Quad smash in warm-up
2) Oly Complex – Clean + Push Press + Front Squat + Hang Squat Clean + Push Jerk
Spend 15-20 mins building to a heavy complex.
3) AMRAP 3 minutes up the ladder:
1 Thruster (95/65) + 1 Burpee
2 Thrusters + 2 burpees
3 Thrusters + 3 burpees…
Continue up the ladder until time runs out
Rest 3 minutes between sets and complete a total of 3sets (15 min total)

Wednesday
1) Deadlift(Wendler week 1)
5 @ 65%
5 @ 75%.
5+ @ 85%
2) For Time (20 min cap):
50 Overhead Squats (75/45)
50 Lunges
50 Push-ups
50 Toes-to-Bar
50 Wall Balls (20/14)
800m Run
Mobility – Pigeon Stretch minimum 1.5 min/leg

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Friday
1) Press(Wendler week 3)
5 @ 75%
3 @ 85%.
1+ @ 95%

2) Complete the following 3 times through(30 mins total):
a. AMRAP 2 min
4 Squat Cleans (155/105)
8 Pull-ups
Rest 3 mins
b. AMRAP 2 min
4 Deadlifts (225/155)
8 Toe-to-Bar
Rest 3 mins
Use 2 staggered groups if needed. Group 2 will start at the 2:30 mark which will leave 30 seconds transition for each round.
3) Mobility – Foam Roll back and legs.

Saturday
Teams of 2
– 60 Squat Cleans (135/95)
– 80 Box Jumps (24/20)
– 100 Pull-ups
– 120 Sit-ups
– 30 Partner Deadlifts (225)
*Select teams based on height if possible to help with deadlifts.
*Movements and reps can be done in any order with only 1 person working at a time.

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Wednesday
1) Deadlift(Wendler week 4)
5 @ 50%
5 @ 60%.
5+ @ 70%
2) Crossfit Open WOD 13.2 – 10 Min AMRAP
5 Shoulder-to-Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
3) Mobility – Pigeon Stretch minimum 1.5 min/leg

Thursday
1) Five Sets of Snatch Balance + 3 OHS(20 mins)
*2 min rest between sets
2) For Time(10 mins)
12 Power Snatch (115/75)
12 Box Jumps (30/24)
9 Power Snatch (115/75)
9 Box Jumps (30/24)
6 Power Snatch (115/75)
6 Box Jumps (30/24)
3) Mobility – Quad smash 1 min per leg.

Thursday – Body Burner
1) 1 Mile Run for Time(2 laps of 800m but start at blue mail box and finish at box for more accurate distance).
2) The Chief – Max rounds in 3 minutes of:
3 Power Clean (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute and repeat for 5 cycles(20 min total)

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Monday – Main Class
1) Backsquat(Wendler week 4 – 20 min)
5 @ 50%
5 @ 60%.
5+ @ 70%
2) EMOM – 16 Minutes
a. Even minutes = 8 Burpees over the bar
b. Odd minutes = 5 Power Cleans (155/115)
3) Mobility – Couch stretch minimum 1.5 min/leg

Tuesday: Coach Karen’s Surprise Birthday WOD

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Friday
1) Mobility -Wall Angel for Shoulders (2 sets of 10 minimum)
2) Press(Wendler week 3 – 15 min)
5 @ 75%
3 @ 85%.
1+ @ 95%
3) AMRAP 7 Mins – Burpees
4) 7 Min Rest and then FRAN – 21-15-9
Thrusters (95/65)
Pull-ups

Saturday
Teams of 4 – AMRAP 25 Mins
– 200m Run
– Box Jumps
– Push Press (135/95)
– Knees-to-Elbows
*One person at each station with the runner dictating the rotation.

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Wednesday
1) Deadlift(Wendler week 3 – 20 min)
5 @ 75%
3 @ 85%.
1+ @ 95%
2) For time(20 min):
1 Med Ball Hill Run (20/14)
Followed immediately by 3 rounds of:
30 Double Unders
20 KB Swings(53/35)
10 Handstand Push-ups

Thursday
1) 3 Rounds
10 Pull-ups
10 Push Jerks (135/95)
Rest 4 mins
2) 3 Rounds
5 Front Squats (135/95)
200m Run
Rest 4 mins
3) 3 Rounds
15 Ground-to-OH (135/95)
10 Burpee Box Jumps
*Same weighted bar should be used throughout for all lifts)
4) Mobility – Couch stretch minimum 1.5 min/leg

Thursday – Body Burner
1) EMOM for 30 Minutes
1st minute = 8 Deadlifts (225/155)
2nd minute = 8 Burpees
3rd minute = 200m Row
2) Mobility – Couch stretch minimum 1.5 min/leg

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Monday – Main Class
1) Back Squat(Wendler week 3)
5 @ 75%
3 @ 85%.
1+ @ 95%
2) 5 Rounds of (15 min):
a. 10 Deadlifts (225/135)
b. 15 Bar Facing Burpees
3) Mobility – Hip mobility withspiderman stretch

Tuesday – Main Class
1) Mobility –Groin and hip stretch with band.
2) Death by 10m Runs (20 mins tops)
If you finish and someone is still going, cut your number by half and keep going until all are done
3) E2MOM for 10 mins
5 Clusters (96/65 starting weights, add 10 lbs per round)
10 Pull-ups

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Friday
1) Mobility –Calf and tricep massage with lacrosse ball during warm-up
Achilles stretch against the wall (1 min per leg)
2) Press(Wendler week 2 – 20 min)
3 @ 70%
3 @ 80%
3+ @ 90%
3) For Time:
Box Jump 24/20 and Ground-to-Overhead 135/95
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
Saturday
Teams of 2
Complete the following for time, in order, with only 1 person working at a time:
– 100 burpees
– Partner not working must hold a plank(elbows on the floor)
– 100 Kettlebell swings (53/35)
– Partner not working must hold the bottom squat position
– 100 Toes-to-Bar
– Partner not working must hold V-up position(min feet and shoulders off the ground)
– 100 Sumo Deadlift High Pulls (53/35 KB)
– Partner not working must hang from pull-up bar(dead hang)
*Partners can switch between working and the static movement any time.
**Reps only count while the partner is holding the static position.

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Wednesday
1) Mobility – Foam Roll or Quad Smash
2) Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
3) Crossfit Open WOD 11.6 – Fran Ladder – AMRAP – 7 Mins
3 Thrusters @ 105/75, 3 Chest-to-Bar Pull-ups
6 Thrusters, 6 Chest-to-Bar Pull-ups
9 Thrusters, 9 Chest-to-Bar Pull-ups
Etc… until time runs out

Thursday – Main Class
1) 20 mins to work on Clean and Jerk. Test PR if mechanics are good
Sets of 3, 3, 3, 1, 1, 1…
2) 10 Rounds for time (15-20 min):
a. 1 Bear Complex (approx 65% 1RM C&J)(power clean, front squat, push press, back squat, push press)
b. 5 Lateral Burpees over Bar

Thursday – Body Burner
1) EVA – 5 rounds for time of(35-50 mins):
a. 800m Run
b. 30 Kb Swings (70/53)
c. 30 Pull-ups
2) Mobility – Shoulder work with bands on pull-up bar
1000m Row
40 Push-ups
30 Toes-to-Bar
1 Weighted Hill Run (20/14 Med Ball)
40 Push-ups
30 Toes-to-Bar
1000m Row

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Monday – Main Class
1) Back Squat

Wendler week 2
3 @ 70%
3 @ 80%.
3+ @ 90%
2) Mobility -Wall Angel for Shoulders (2 sets of 10 minimum)
3) 5 Rounds for time of (20 min cap):
15 OH Squats (95/65)
Farmer Carry 150m (90/50 – use 2 plates or KBs as weight, 1 per arm)
10 Hang Power Cleans (95/65)

Tuesday – Main Class and Body Burner
Andy Buckman’s B-Day WOD (courtesy of Scott and Joe)

5 rounds:

11 wall ball bottoms #30

11 KB Lunges #70’s

11 MU T2B Complex

Run 400m

Handstandwalk from end of building to doorway

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