IMG_1765
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Friday 4/25
Strict Press
EMON for 8 min
2 reps at 70%
No pause between reps
Heavy Fran
21-15-9
Thrusters 115/75
Chest to Bar Pullups
Saturday 4/26
Team WOD- Partners of 2
Partner A- 150m Farmer Carry
Partner B- AMRAP 10 Pushups + 10 OH MedBall Lunge
Switch
Partner A- 500m row
Partner B- Hold 135/95 in front rack
Switch
Partner A- 20 Front Squats
Partner B- AMRAP Burpees
Switch
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Yoga is Monday and Wednesday nights. Make sure to sign up

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Wednesday 4/23
Back Squat
3-3-3-1-1-1
Row 2K
then
30 Ground to Overhead 155/105
Thursday 4/24
3 rounds NFT:
30-60sec L-Sit
8 Muscle Ups
10 Pistols
Hill Sprint 4x
Start at Euturia
Rest 2 min at bottom
Foam Roll Calves and IT Bands

 

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Monday 4/21
Overhead Squat
5-3-3-1-1
For time:
50 DUs – 5 Burpees
40 DUs – 5 Burpee
30 DUs – 5 Burpees
20 DUs – 5 Burpees
10 DUs – 5 Burpees

Tuesday 4/22
Lower Body Mobility

5 rounds FT:
9 Deadlifts 225/135
12 Box Jumps 24/20
400m run

“Body Burner”
800m run
30 KB Swings 53/35
800m run
30 Pullups
800m run
30 Burpees
800m run
30 Goblet Squats
800 run

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Friday 4/18
Max Strict Pullups
3 sets- rest 3 minutes
Death by Thrusters
115/75
 Saturday 4/19
Team WOD- groups of 3
Complete as a group
150 WallBalls
150 Toes to Bar
150 Pushups
150 KB Swings

 

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row

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Wednesday 4/16
Deadlift
5-5-5-5 Focus on form/mechanics
AMRAP 8 min
20 Wallballs 20/14
10 Ring Dips
rest 2 min
AMRAP 6 min
15 Wallballs
15 Pushups
Thursday 4/17
Gymnastic Skills
RollCandlestick/SkintheCat/Handstands
Hamstring Mobility
For time:
5k Row
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Monday 4/14
Power Clean + 2 Front Squats
15min to a heavy set

AMRAP 12 min
15 Box Jumps
12 KB Swings 70/53
9 Burpees

Tuesday 4/15
Hamstring Banded Mobility

For time:

Weighted 400m run 45/25# plate
15 Pullups
Weighted 400m run 20/14# medball
15 Pullups
1 Hill Run
15 Pullups
400m run
15 Pullups

“Body Burner”
5 rounds
15 Thrusters 75/55
15 Pullups
400m run

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Friday 4/11
Strict Press
1-1-1-1-1
Push Press
1-1-1-1
Push Jerk
1-1-1-
Start Push Press and Jerk with the number you ended on last set
Run 400m
20 Pushups
Row 500m
20 Pushups
30 Box Jumps
20 Pushups
Saturday 4/12
Partners of 2
50 MedBall Clean and Toss (stand 3m apart)
100 Wallballs
50 Pullups
20 Wall Climbs
800m run
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Name: Sara Fitzgibbons

Age: 35

Occupation: King County Sheriff Records Supervisor

CrossFitting since: Full time since Feb, 2013

StoneWay Tribe member since: We started with the essentials class late 2012, took time off in January 2013 to travel to Thailand and then came back full time in February and never looked back!

CrossFit goal for 2014: No band pull-ups, double unders and being more proficient in rowing.

If I was an animal, I would be (fill in the blank) and why?: This is a tough one. I’d have to say it would be pretty fun to be a bird and be able to soar through the sky and go wherever you want.

Favorite WOD: Any Body Burner WOD. They always kick my butt and I love it.

Goat (CrossFit weakness): Double Unders and rowing. I feel like life will be a lot easier once I master them but I just haven’t gotten there yet.

Best gift I ever gave: When my sister got married, I asked family and friends to make a quilt square. It could be anything…something that reminded them of my sister, advice, fun colors, whatever. I sewed all the squares together and gave her the quilt during my maid of honor speech. It was a fun surprise.

Favorite “Cheat meal!”: Dessert counts as a meal right? I’d have to say a piece of the German Chocolate cake from Simply Desserts. Otherwise the best red reuben in the world, which you can find at 74th Street Alehouse and Hill Top Alehouse.

Best piece of advice for life: Don’t be so hard on yourself, you’re amazing! And enjoy the time you have with your loved ones while you can. :)

Register HERE for class

Wednesday 4/9

Quad Smash
Back Squat
5-5-3-3 + Max Reps @ 75%
“Helen”
3 rounds
400m run
21 KB Swings 53/35
12 Pullups
Thursday 4/10
Shoulder Mobility
For time: 115/95
10 Power Snatches
30 DUs
10 Toes to Bar
10 Front Squats
30 DUs
10 Toes to Bar
10 Sumo Deadlift HP
30 DUs
10 Toes to Bar
10 Thrusters
30 DUs
10 Toes to Bar

 

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StoneWay CrossFit Team WOD Competition

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Monday 4/7
Banded Shoulder Mobility
Overhead Squat
5-3-3-1-1

21-15-9
OHS 115/75
Deadlift 225/135

Tuesday 4/8
Banded Hamstring Stretch
15min Gymnastic Skills
Rope Climb/L-Sit/Handstand/
4 rounds
Row 500m
Rest as needed

“BodyBurner”
AMRAP 25min
Bear Complex x 3 95/65
20 Toes to Bar
400m run

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Friday 4/4

Turkish Get-Up Practice (10 minutes)

A. Max Unbroken Pullups (if using a band, challenge yourself with the thinnest band possible)
rest 60 seconds
B. Max Pushups (can rest at top only)
rest 60 seconds
C. Max Double Unders (unbroken)
rest 60 seconds
then
1 min Max Pullups
1 min Max Pushups
1 min Max DUs

Saturday 4/5
Partners of 2
800m run (together)
3 rounds
50 Front Squats (115/75)
30 Burpee Broad Jumps

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