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Wednesday 7/28/2016 Push Press 3-3-3-3-3 3 rounds 800m run 20 Back Squats (185/125) 3 rounds 800m run 20 Back Squat (155/105) 3 rounds 800m run 20 Back Squat (115/75)
Thursday 7/29/2016 3 rounds 20 KB Swings 20 DB Lunges Slow 3 rounds and pick a light weight 7 rounds 15 V-ups 5 Muscle-ups 7 rounds 15 V-ups 3 Bar Muscle-up 7 rounds 15 Sit-ups 8 Pull-ups
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Upcoming Shoulder Seminar with Kinetic Fitness

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Monday 7/26/2016 Take 15 minutes and build to a heavy High hang snatch + Hang Snatch + Squat Snatch Work on technique and build in preperation for today WOD 6 rounds: 3 Snatches (155/105), 2 rounds of “Cindy”, 2 rope climbs 6 rounds: 3 Snatches (115/95), 2 rounds of “Cindy”, 6 Strict pull-ups 6 rounds: 3 Snatches (95/65), 2 rounds of “Cindy”, 1 Strict pull-up
Tuesday 7/27/2016 Power Clean 3-3-3-3 Drop and reset all 3 reps in each set 21-15-9 Power Clean (185/125) Ring Dips (Strict) 21-15-9 Power Clean (135/95) Ring Dips (strict) 21-15-9 Power Clean (95/65) Bench Dips
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Upcoming Shoulder Seminar with Kinetic Fitness

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Friday 7/23/2016 Overhead Squat (narrow grip) 5-5-5-5 Take from the floor. For time: 100ft Handstand Walk 50 Cal Row 80ft HS Walk 40 Cal Row 60ft HS Walk 30 Cal Row 40ft HS Walk 20 Cal Row 20ft HS Walk 10 Cal Row For time: 60ft Handstand Walk 50 Cal Row 40ft HS Walk 40 Cal Row 20ft HS Walk 30 Cal Row 10ft HS Walk 20 Cal Row 5ft HS Walk 10 Cal Row For time: 90 sec Handstand Hold 50 Cal Row 60 sec HS Hold 40 Cal Row 45 sec HS Hold 30 Cal Row 30 sec HS Hold 20 Cal Row 20 sec HS Hold 10 Cal Row
Saturday 7/24/2016 Pull-ups: 10 x 5 strict, Kip, C2B Team of 2 5 Rounds 20 Burpees 20 Deadlifts (135/95) Teams of 2 5 rounds 20 Burpees 20 Deadlifts (185/125) Team of 2 5 rounds 20 Burpees over the bar 20 Deadlifts (225/155)
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Wednesday 7/20/2016 Clean and Jerk 1-1-1-1-1-1-1 Focus on technique then and ONLY then add weight AMRAP 6 minutes 3 Clean and Jerks (205/135) 20 V-up Sit-ups AMRAP 6 minutes 3 Clean and Jerks (155/105) 15 V-ups AMRAP 6 minutes 3 Clean and Jerks (105/65) 20 Sit-ups
Thursday 7/22/2016 80 Wallballs 60 Push-ups 40 Pistols 20 Overhead Squat (155/105) 65 Wallballs 50 Push-ups 30 Pistols 20 Overhead Squat (115/75) 45 Wallballs 35 Push-ups 40 Air Squats 20 Overhead Squat (75/55)
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Monday 7/18/2016

Take 15 minutes to drill handstand walking, hand holds, kicking up into a handstand

4 rounds 15 Push-ups w/plate (45/25) 15 Cal Row 60 Double Unders

4 rounds 15 Push-ups w/plate (25/10) 15 Cal Row 60 Double Unders

4 rounds 15 Push-ups 15 Cal Row 75 Single skips/15 Double Unders

Tuesday 7/19/2016

Team 4K Row (2 peeps per team) Focus on keeping intensity high and maintaining your pace. Team may break up the 4K however they seem fit.

3 rounds 400m run 21 KB Swings (70/53) 12 Chest to Bar Pull-ups

“Helen” 3 rounds 400m run 21 KB Swings (53/35) 12 Pull-ups

3 rounds 400m run 15 KB Swings (44/26) 9 Pull-ups

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Friday 7/15/2016

Build to a 1RM Snatch

3 rounds 250m run 11 Squat Snatch (135/95)

3 rounds 250m run 11 Squat Snatch (105/85)

3 rounds 250m run 11 Squat Snatch (75/55)

Saturday 7/16/2016

4 rounds 42 Wallballs 36 Pull-ups 30 KB Swings(70/53) 24 HSPU

4 rounds 32 Wallballs 24 Pull-ups 20 KB Swings(53/70) 12 HSPU

4 rounds 24 Wallballs 18 Pull-ups 15 KB Swings(44/26) 12 HSPU

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Wednesday 7/13/2016

Deadlifts 5-5-5-5 Get strong. Keep hands on bar.

E2MOM for 12 Minutes 12 Deadlifts, 155/105 9 Hang Cleans 6 Push Jerks

E2MOM for 12 Minutes 12 Deadlifts, 135/95 9 Hang Cleans 6 Push Jerks

E2MOM for 12 Minutes 12 Deadlifts, 95/65 9 Hang Cleans 6 Push Jerks

Thursday 7/14/2016 

10 rounds 21 Double Unders 7 Ring Dips 7 Toes 2 Bar 7 Pistols

10 rounds 14 Double Unders 5 Ring Dips 5 Toes 2 Bar 5 Pistols

10 rounds 10 Double Unders/20 Single Skips 7 Dips 7 Sit-ups 10 Air Squats

 

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Monday 7/11/2016

Back Squat 7-7-5-5-3-3

2 rounds 21 Handstand Push-up 14 Back Squats, 185/125

2 rounds 15 Handstand Push-up 14 Back Squats,135/95

2 rounds 21 Push-up 14 Back Squats, 95/65

Tuesday 7/12/2016

Push Jerk 5-5-3-3-1-1

6 rounds

400m run

rest 2 minutes

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Saturday 7/9/2016

Team WOD

5 rounds 30 KB Swings(70/53) 30 Burpees *resting partner performs 10 T2B

5 rounds 25 KB Swings(53/35) 25 Burpees *resting partner performs 10 V-ups

5 rounds 20 KB Swings (44/26) 20 Burpees *resting partner performs 10 sit-ups

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Thursday 7/7/2016

EMOM for 20 minutes Even Min: 40 Double Unders Odd Min: 12 Burpees

EMOM for 20 minutes Even min: 25 Double Unders Odd Min: 10 Burpees

EMOM for 20 minutes Even min: 60 single skips Odd min: 6 Burpees
Friday 7/8/2016

Power Clean 2-2-2-2 *touch and go Work on cycling the bar and getting comfortable with the weight ”

3 rounds 5 Muscle-ups 10 Squat Clean (135/95) 20 Box Jumps (24″”/20″”)”

3 rounds 9 Chest to Bar Pull-ups 10 Squat Clean (95/65) 20 Box Jumps (24″/20″)

3 rounds 9 Pull-ups 10 Squat Clean (75/55) 20 Box Jumps (20″/16″)

 

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE