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Monday 11/20

High Hang Power Clean: 3 x 5 (light-medium)*

Low Hang Power Clean: 5 x 3 (medium)*

*Don’t drop the bar between reps

For time: 1000m row – then – 3 Rounds: 15 pull-ups, 10 SDLHP (95/65), 30 sec handstand hold

C: C2B, 115/85

F: Assisted Pull-Ups or Ring Rows, 75/45


Tuesday 11/21

16 Min EOMOM: 4 push jerks (off the rack, build over the 8 sets)

20 min AMRAP: 400m run, max reps unbroken pull-ups (run again every time you drop, score is total pull-ups completed)

F: Ring Rows

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MONDAY

Warm-up:

7 minute running clock complete as many rotations as possible

50′ OH walking lunges

50′ Burpee broad jumps

10 V-ups or sit-ups

100m run

 

Strength:

Clean and Jerk

2 reps @ 70% of 1rm

2 reps @ 75% of 1rm

2 reps @ 80% of 1rm

1 reps @ 85% of 1rm

Conditioning: 

3 rounds

10 Front Squats

20 Pull-ups

50 Double Unders

Workout notes: weight options – (Advanced – 185/135) (Intermediate – 135/95) (Novice/Newer CrossFitter – 75/55)

 

TUESDAY

Warm-up:

3 sets

2 Bar Muscles-up or 6 Pull-ups

6 DB Snatch (pick a weight good for warming up)

250m row

Skill/Strength:

Snatch

2 reps @ 70% of 1rm

2 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

Conditioning:

3 rounds

400m run

15 Push Press

75 Double Unders

Workout Notes: Pick a weight that is challenging and does not have you just staring at the bar.  If you are not proficient at “double unders” yet for a workout, select “single under”, 1:1.

Coaches Corner: Mat Fraser – Fittest Man on Earth

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Friday 11/17

Deadlifts: 5×8 – same weight for 8 perfect reps

Diane, 21-15-9: Deadlifts (185/125), HSPU

C: 225/155 – must complete at this weight to qualify for the board

F: 165/105


Saturday 11/18

Teams of 2 (24 min cap), 12 Rounds (6 per person): 250m Row, 10 Thrusters (45/35), 6 Pullups

 

1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts row, when they are finished they move to thrusters and 2nd partner may start on row and so on completing rounds chasing each other.

 

 

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FRIDAY

Warm up:

4 rounds

10 DU

10 high hang power clean

10 Wall balls, 10 ring rows

Strength:

Back Squat

3 x 5 @ 75% of 1rm

*work on technique

Conditioning: 

“Thank God is the Weekend”

200m Farmer carry

24 DB Snatches

24 Wall balls

24 Pistols

24 Pull-ups

24 Burpees

24 Deadlift (body weight)

24 Dips

24 Box jump overs

24 DB Overhead lunges

200m Farmer carry

 

Workout notes: Pick weight that is best for you today.  Scale: 16 reps instead of 24, Air Squats for Pistols, Ring rows for pull-ups.

 

SATURDAY

Warm up:

Team WOD 

“Jenkins” 

AMRAP (with partner) in 40 minutes

50 Burpees

400m run

50 KB swings

400m run

50 pull-ups

400m run

50 push-ups

400m run

Workout notes:  Have fun!

 

Coaches Corner:

CrossFit Podcast Ep. 17.07: Mat Fraser

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Wednesday 11/15

Front Squat: 5×5 @ 40-70%, 2×5 @ 75-80%

For time: 40 Burpee Box Jump overs (24/20), 30 Overhead Squats (95/65), 20 Pull-ups

C: OHS 135/95

F: Box 20/16, OHS 75/45


Thursday 11/16

30 min EMOM:

Minute 1: 15 Wall Balls 20/14

Minute 2: 10 Power Cleans 95/65

Minute 3: 12 Ring Rows

Minute 4: 30 DUs

Minute 5: 12 V-Ups

C: WB 30/20, PC 135/95, 15 Ring Rows, 40 DUs, 12 GHDs

F: WB 16/10, PC 75/45, 12 Ring Rows, 60 Singles, 12 Sit-ups

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WEDNESDAY

Warm up:

4 rounds

10 DU

10 high hang power clean

10 Wall balls

10 ring rows

Strength:

Shoulder press – 3×5 @ 80% of 1rpm

Conditioning: 

Ascending ladder for 7 minutes

1 Power Clean + 30 DU/60 SU

2 Power Clean + 30 DU/60 SU

3 Power Clean + 30 DU/60 SU

*add (1) power clean per round

Workout notes: Barbell weight – 155/105 (advanced), 115/75 (intermediate), 65/45 (Novice)

 

THURSDAY

Warm up:

3 rounds

50′ walking lunges

:30-45s handstand hold

10 toes to bar

Conditioning part 1: 

Rowing

30-20-10-20-30

*rest between sets as long as it takes to row.

Conditioning part 2:

3 rounds for time:

500m row

21 Burpees

400m run

Workout notes:  Have fun!

 

Coaches Corner:

The Best Motivational Speech – Eric Thomas

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Monday 11/13

Clean Pull: 5×3 (build to heavy)

Halting Squat Clean (above knee): 3 sets of 3 medium

Squat Clean: 5 sets of 3 medium (touch and go)

Work on hip speed, initial clean pull, and dropping fast.

5 RFT: 6 squat cleans (115/85), 400m run

C: 155/115

F: 75/45


Tuesday 11/14

Push Press: 3×5 (work on engaging legs),

Push Jerk: 3×5 (drop fast under the bar)

20 min AMRAP: 25 Air Squats, 15 Hang Power Cleans (95/65), 5 HSPU

C: 115/85, HSPU w/deficit

F: 75/45, 10 Push-ups

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MONDAY

Warm up: 500m row then 3 rounds- 50′ Bear crawls, 25 Air squats, :30 pigeon (left/right)

Strength:

Back Squat 5 x 5 @80% of 1rm

Conditioning:

5 rounds – 400m run, 15 Power Snatches

 

Workout notes: Barbell weight – 75/55 (advanced), 65/45 (intermediate), 45/33 (Novice)

 

TUESDAY

Warm up: 4 rounds – 10 Front squats, 10 Push presses, 10 Overhead squat (45/33)

Strength:

EMOM for 10 minutes (Snatch and Clean and Jerk)

Minute 1-5: 4 Snatches

*(135/95 or 95/65 or 75/55)

Minute 6-10: 4 Clean and Jerks

*(135/95 or 95/65 or 75/55)

  1. Conditioning:

“Fran” 

21-15-9

Thrusters

Pull-ups

Workout notes:  Weight options 95/65 (Advanced/intermediate) or 65/45 (Novice/Intermediate)

 

Coaches Corner:

The Test of Fitness

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Friday 11/10

Deadlifts: 5-5-3-3-1-1-1 – find a new 1 rep max

7 min AMRAP: 5 Box Jumps (30/24), 3 Squat Cleans (205/135)

C: Box Jumps 30/24, SC 225/155

F: Box Jumps 24/20, SC 135/95


Saturday 11/11

Teams of 2, 25 min AMRAP*: 10 Thrusters (95/65), 10 Box Jumps (24/20), 200 M Run

C: Thrusters 135/95, Box Jumps 24/20

F: Thrusters 65/45, Box Jumps 20/16

*Alternating rounds

 

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FRIDAY

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

Deadlift

 

1-1-1-1-1-1-1

Workout notes: Build up to 70-75% of 1RM, then begin you sets of 1 reps.

 

SATURDAY

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

TEAM WOD

Complete the workout with TEAMS of 2 in 17 minutes

60 Deadlifts

30 Burpees

60 Front Squats

30 Burpees

60 Push press

30 Burpees

then….

completes as many reps as possible in the remaining time:

Max clean and jerks

 

Workout notes:  Weight options 135/95 (Advanced), 115/75 (Intermediate) or 95/65 (Novice/Intermediate)

 

Coaches Corner:

Inside FitAid: What it takes to make it!

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