Get Started at Stoneway CrossFit

Register HERE for class

WEDNESDAY:

Lift:
Front Squat 5-5-3-3-1-1

WOD:
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings

THURSDAY

Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

Skill:
3 Rounds NFT:
5 muscle ups
30-40 double unders
10 hand stand push ups

 

BODY BURNER
“20-Minute Work Capacity Test”
(aka, “Sage at 20″)
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees

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Dan Bailey asked if he could get a photo with Katie

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MONDAY

Lift:
Back Squat
5-5-3-3-1-1

Strict Press
9-9-9-9-9

WOD:
2 min double under challenge
Immediately followed by…50 v-up or sit ups

TUESDAY

Lift: Take 15 to Build to a heavy clean

WOD:
For time: 40 Wall Ball Shots (20/14) 300 Meter Run 20 Burpees 300 Meter Run 40 Wall Ball Shots

BODY BURNER:
“Christmas in July”
1 Lap (400 Meters)
2 Snatches (155/105 lbs) scale to fit athlete
3 Thrusters (155/105 lbs) scale to fit athlete
4 Muscle-Ups or 4 ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)

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CrossFit Heavy Lift

Fact: “Barbells don’t lift themselves”

Note:  Friday 9am class is canceled

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FRIDAY
Lift:
Deadlift
5-5-3-3-1-1

WOD:
20 snatches-20 bar facing burpees
15 snatches 15 bar facing burpees
10 snatches-10 bar facing burpees
5 snatches- 5 bar facing burpees
–>Weights 105/75, 115/85, 125/95 ,135/105

SATURDAY TEAM WOD
Teams of 4
2 Rounds
Run 400 m
Box jumps
pull ups
burpees

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WEDNESDAY:

Lift:
Front Squat 5-5-3-3-1-1

WOD:
800 m Run
8 Over the Erg Burpees
8 Deadlifts (185/135)

8 Toes to Bar
8 Russian Kettlebell Swings
8 Inverted Push Ups (Handstand Push Ups)
8 Burpees
8 Each Leg Lunges

THURSDAY

Warm Up: Coaches Choice

3 mile Run

Skill:
3 Rounds NFT:
30 Double Unders
10 HSPU
30-45 sec lsit

 

“BODY BURNER”

For time:
1 hill run
20 pullups
1 hill run
20 burpees
1 hill run
20 weighted lunges
1 hill run
20 push ups
1 hill run
20 v-ups
1 hill run

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When your hard work pays off, you make sure to put your name on that board.

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MONDAY

Lift:
Back Squat
5-5-3-3-1-1

Strict Press
8-8-8-8-8

WOD:
“FRAN”
21-15-9
Thrusters (95/65)
Pullups
10 min time cap

TUESDAY

Skills:
10 pistols
5 negitive pulls/jumping pullups
30-45 sec handstand hold

WOD:
Grace
Clean and Jerks (135/95)

BODY BURNER
Triple 1
AMRAP 35 min
Row 1,000 meters
100 double-unders
Run 1 mile

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FRIDAY

Lift:

Deadlift

5-5-3-3-1-1


WOD:

5 min slurpee box jump overs


Skill:

2 minutes max double unders


SATURDAY TEAM WOD

Teams of 4 (2 girls 2 guys)

AMRAP 4 min each station (5 stations) Will work for 4 minutes at each station, only one person working at a time, the key is to sprint at each station, calculate total score add all AMRAPs


Station 1: Tire Flip AMRAP

Station 2: Hill Run AMRAP

Station 3: Power Cleans AMRAP (135/95)

Station 4: Box step overs AMRAP

Station 5: Push Press AMRAP (95/65)

 

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CrossFit Deadlift

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WEDNESDAY:

Front Squat 5-5-3-3-1-1

WOD:

10-9-8-7-6-5-4-3-2-1 

Clean 3/4 BW

 Rings Dips

Deadlift 1 1/2 BW

 

THURSDAY

Every 2 min for 10 min

10 (total) weighted front rack lunges
clean to bar to front rack position, add weight each round

Skill:

3 Rounds NFT:

30 Double Unders

10 HSPU

30-45 sec lsit
BODY BURNER

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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Caught in the act

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MONDAY

Lift:

Back Squat

5-5-3-3-1-1

Strict Press

7-7-7-7-7

WOD:

AMRAP 10 min

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats

 

TUESDAY

 

Lift: 15 build to a heavy clean & jerk

WOD:

Helen

 

3 Rounds for time

400 meter run 

 

12 Pull-ups

 

21 KB swings 2/1.5 pood KBSwings

 

BODY BURNER:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

 

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IMG_1765

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FRIDAY

Lift:

Build to a OH squat from rack, but if form needs work from pvc pipe against the wall build with the bars 15-25-33-45

5-5-3-3-1-1-1

 

WOD:

2 rounds for time:

15 toes to bar

20 front rack lunges 95/65

25 kettlebell swings

 

Skill:

2 minutes max double unders


SATURDAY TEAM WOD

Teams of 2

For Time:

100 pull ups

100 wall balls

100 burpees

100 push ups

100 sit ups

100 dead lifts(135/95)

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We will miss you Beau

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WEDNESDAY:

Warm Up: Coaches Choice

Lift:

Front Squat 5-5-3-3-1-1

 

 

WOD:

Elizabeth

21-15-9

Cleans (135/95)

Ring Dips

 

 

THURSDAY

Warm Up: Coaches Choice

 

Skill:

3 Rounds NFT:

2 Rope climbs

30-45 sec hand stand hold

5 neg pulls/jumping pull ups

 

Lift: 15 min snatch drills

 

WOD:

EMOM 15 min heavy snatch

Remainder of the min V-Ups

Score the workout by (weight used) + total number of V-UPs

 

BODY BURNER

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/185 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

 

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