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Monday 1/23

Snatch Waves: Warm up FULL snatch, once you get to 70%, do one snatch. Add 20lbs and do 1 snatch, then add 20 lbs and do one snatch (3 snatches total). Go back to 70% and make it, then add 20lbs and make it, then add 20lbs and make it. Total of 3 rounds.

You don’t have to go up by 20lbs. Find a number that works for you, but in all 3 sets it must be the same exact weight increase.

6 Sets of 1 Minute Rounds, 2 Minute Break Between Sets:

C: 5 Thrusters (115/75), 5 KB Swings (70/53), 5 Box Jumps (30/24)

P/F: 5 Thrusters (95/65), 5 KB Swings (53/35), 5 Box Jumps (24/20)

Each set you start back to the beginning, NOT where you left off.

Score = total reps.

 

Tuesday 1/24

Clean and Jerk Waves (see Monday): Warm up FULL clean and jerk, once you get to 70%, do one C&J. Add 20lbs and do 1 C&J, then add 20 lbs and do one C&J (3 C&J total). Go back to 70% and make it, then add 20lbs and make it, then add 20lbs and make it. Total of 3 rounds.

You don’t have to go up by 20lbs. Find a number that works for you, but in all 3 sets it must be the same exact weight increase.

21-15-9 for Time:

C: Deadlifts (225/155), Handstand Push Ups, 400m Run

P: Deadlifts (185/135), Pike Handstand Push Ups from box, 400m Run

F: Deadlifts (135/95), Push Ups, 400m Run

 

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Friday 1/20

5×3 Pause Squats (3 Seconds at Bottom)

AHAP, go up each set

Descending Ladder from 10 –> 1 Rep of:

C: Power Cleans (135/95), Push Presses, Back Squats

P: Power Cleans (115/75), Push Presses, Back Squats

F: 8 –> 1, Power Cleans (95/65), Push Presses, Back Squats

 

Saturday 1/21

Teams of 2

WOD #1, 6 Minutes

Person A holds barbell in deadlift (225/155) while B does burpees.

Switch when soneone drops barbell.

You can only burpee when partner is holding bar.

Score = Total Burpees

4 Min Break

WOD #2, 6 Minutes

Person A holds barbell overhead (135/95) while B rows for calories.

Switch when soneone drops barbell.

You can only row when partner has bar overhead.

Score = Max Cals

4 Min Break

WOD #3, 6 Minutes

Person A L-sit hang while B MB cleans (30/20)

Switch when someone drops from L sit hang.

Score = Max MB Cleans

Final Score = Add up 3 WOD Scores

 

P: WOD 1 Barbell = 185/125, WOD 2 Barbell = 95/65, WOD 3 MB = 20/14 and Hang from Rig with Knees to Chest

F: WOD 1 Barbell = 135/95, WOD 2 Barbell = 65/45, WOD 3 MB = 14/10 and Dead Hang from Rig

 

 

 

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Wednesday 1/18

4×10 Front Squat

Heavy as possible but SAME weight all the way

3 Rounds for Time:

C: 5 Ring Muscle Ups, 10 Box Jumps (24/16), 15 Deficit Push Ups (45/25 Plates)

P: 5 Chest to Bar, 10 Box Jumps (24/16), 15 Push Ups

F: 5 Pull Ups or Ring Rows, 10 Step Ups (24/16), 15 Push Ups from Box

 

Thursday 1/19

5×5 Push Press 

Go up in weight

For Time:

C: 30 Deadlift (185/135), 30 Cal Row, 30 Overhead Squats (95/65)

P: 30 Deadlift (135/95), 30 Cal Row, 30 Overhead Squats (65/45)

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Monday 1/16

C: For Reps –

  • 2 Min Max Rep Squat Clean (185/125), 2 Min Rest, 2 Min Max Rep Squat Clean (135/95), 2 Min Rest, 2 Min Max Squat Clean (95/65)
  • 4 Min Rest
  • 2 Min Max Toes to Bar, 2 Min Rest, 2 Min Max T2B, 2 Min Rest, 2 Min Max T2B
  • 2 Min Max Burpees

P: Squat Cleans (135/95, 95/65, 75/55), Everything Else Same

F: Squat Cleans (95/65, 75/55, 45/35), Knees to Chest

 

Tuesday 1/17

Find 5 Rep Strict Press

4 Rounds for Time:

C: 400m Run, 10 Front Rack Barbell Step Ups (135/95), 10 SDHP (135/95), 10 Burpees Over Bar

P: 400m Run, 10 Front Rack Barbell Step Ups (95/65), 10 SDHP (95/65), 10 Burpees Over Bar

F:400m Run, 10 Front Rack Barbell Step Ups (45/35) or Step Ups, 10 SDHP (45/35), 10 Burpees

 

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Friday 1/13

HSPU/HS Walk Practice

MARY – 20 min AMRAP

C: 5 HSPU, 10 Pistols (alternating), 15 Pull ups

P: 5 HSPU, 10 Air Squats, 15 Pull ups

F: 5 HSPU on box, 10 Air Squats, 15 Ring Rows or banded

For HSPU on box – make sure you are in a proper piked position so that you’re using more shoulders than chest.

 

Saturday 1/14

Minute to Win It – Teams of 2

Min 1: Partner A burpees. Partner B sit ups.

Min 2: Switch = same deal.

Min 3: Partner A pushups. Partner B Air Squats.

Min 4: Switch = same deal.

Rest 5 minutes.

During each minutes, you can only work if the other person is working. If one stops, you both stop.

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Wednesday 1/11

Double Under Practice

C/P*: WOD A) Backwards Annie – 10 DU, 10 Sit-Ups, 20-20, 30-30, 40-40, 50-50, Rest 4 minutes – WOD B) Max Burpees in 2 Minutes

F: WOD A) Backwards Annie – 10 Singles, 5 Sit-Ups, 20-10, 30-15, 40-20, 50-25, Rest 4 minutes – WOD B) Max Burpees in 2 Minutes

*For P: do 2x Singles if your DUs keep breaking. Goal is to keep moving the entire time during part A otherwise part B will not serve it’s purpose.

 

Thursday 1/12

Ring Muscle up Progressions

AMRAP (3 Times)

4 min of work

  • Sprint to pink banner
  • 100m row
  • 10 Cal Assault Bike

4 min break

Track time of each AMRAP with the goal of keeping your time as consistent as possible across all three.

 

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Monday 1/9

EMOM 9 Minutes

Power Clean + Front Squat + Power Jerk

ONE weight the entire time

CrossFit Open 13.2 + 2 min:

AMRAP 12 Minutes

C: 5 S2O (115/75), 10 Deadlift (115/75), 15 Box Jumps (24/20)

P: 5 S2O (95/65), 10 Deadlift (95/65), 15 Box Jumps (24/20)

F: 5 S2O (65/45), 10 Deadlift (65/45), 15 Step Ups

 

Tuesday 1/10

Bear Complex: work on technique and stay light

Power Clean, Front Squat, Push Press, Back Squat, Push Press

5 Rounds of 3 Unbroken Sets of Bear Complex, 3 Minute Rest Between Sets

C/P/F: No designated weight, may go up in weight between sets. Be explosive, practice breathing and recovering.

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Friday 1/6

KB Snatch technique (see video)

For Time:

C/P: 21 Thrusters (95/65), 21 Pull-ups, 400m run, 15 Thrusters, 15 Pull-ups, 400m run, 9 Thrusters, 9 Pull-ups, 400m run

F: 21 Thrusters (65/45), 21 Ring Rows, 400m run, 15 Thrusters, 15 Ring Rows, 400m run, 9 Thrusters, 9 Ring Rows, 400m run

This is not like Fran – not to be redlined. Find good strategy.

 

Saturday 1/7

Ball is your friend – teams of 2, 1 MB per team

3 Rounds for Time:

C: 50 WB (30/20), 50 MB Sit-ups, 50 Ball Slams, 400m Run with MB

P: 50 WB (20/14), 50 MB Sit-ups, 50 Ball Slams, 400m Run with MB

F: 50 WB (14/10), 50 MB Sit-ups, 50 Ball Slams, 400m Run with MB

One person works at a time except for run.

See video for MB Sit ups.

Full extension at top of MB slam. No bouncing it back up.

Trade MB as needed but run together.

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Wednesday 1/4

Back Squats: 4 (sets) x 10 (reps), AHAP

Stay with ONE weight the whole time!

For time:

C: 500m row (buy in), 10 KB Swings (70/53), 20 Burpees, 30 V-ups, 40 Goblet Lunges (20/20), 30 V-ups, 20 Burpees, 10 KB Swings (70/53)

P: 500m row (buy in), 10 KB Swings (53/35), 20 Burpees, 30 Sit-ups, 40 Goblet Lunges (20/20), 30 Sit-ups, 20 Burpees, 10 KB Swings (53/35)

F: 250m row (buy in), 10 Russian KB Swings (Safe Weight), 15 Burpees, 20 Sit-ups, 30 Lunges, 20 Sit-ups, 15 Burpees, 10 Russian KB Swings (Safe Weight)

*Stagger start if not enough rowers

 

Thursday 1/5

Work on proper row technique

For time:

C: 5,000m Row, 8 Burpees Over Rower Every 2 Minutes

P: 3,500m Row, 8 Burpees Over Rower Every 2 Minutes

F: 2,000m Row, 8 Burpees Every 2 Minutes

For C and P: 2 feet must jump and 2 feet much land

If extra time: mobility – hams, hip flexor

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Monday 1/2

3 position snatch, 5 sets at moderate weight

Snatch grip DL, high hang, top of knee, below the knee

Barbell does NOT touch the ground, should be cycled

Climb in weight if able

10 min AMRAP (CF Open 14.1)

C/P: 30 DU, 15 Power Snatches 75/55

F: 60 Singles, 15 Power Snatches 55/35

 

Tuesday 1/3

5 Rounds for Time

C: 5 Power Cleans 205/145, 10 Pull Ups, 15 wall balls 30/20

P: 5 Power Cleans 155/105, 10 Pull Ups, 15 wall balls 20/14

F: 5 Power Cleans 95/65, 10 Ring Rows, 15 wall balls 14/10

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