Thursday | CrossFit Games Open: WOD 1.1 Today! | Burpees Unlimited
February 22, 2012 | 
Author 
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
CrossFit Essentials, “Graduation Day”
7am
WOD
1.
Press
1-1-1-1
2.
AMRAP 7 minutes
Burpees
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What is the CrossFit Games Open and why should I care?
The CrossFit Games Open has officially kicked off and StoneWay CrossFit is going to participate every week. The CrossFit Games Open has a workout released every week (Wednesdays, 5pm PT) for the next 5 weeks and we will be participating. Our “CrossFit Games Open Day” will be Thursday. Our WOD will be the WOD released every Wednesday at 5pm. So knowing that these workouts will be in your weekly program I would highly recommend REGISTERING FOR THE CROSSFIT GAMES OPEN. As a gym we will be competing against ALL the other CrossFit gyms in the Northwest region (Washington, Oregon, Idaho, Alaska, Montana and Nevada).
What to expect on Thursdays
We will run all of our classes at regular times, however we will sometimes have more than 1 heat. Our goal is to have judges for every athlete and that may end up being you judging one of your fellow CrossFitters. If you are a registered CrossFit Games Open athlete your judge will either be a coach, Level 1 Certified trainer or a “Coach Scott approved Judge”.
How to Register
Registration is very straight forward process. Go to this LINK and create an account. You will claim “StoneWay CrossFit” as your affiliate and also add yourself to the “StoneWay CrossFit” team. In process you will be able to create a bio, fill in any stats you have.
Why?
This will be so much fun to do this all together and also give us a chance to make it to the Northwest CrossFit Games Regionals! This will also give you goals you never thought you had. Just think how badass you will be next year!
Let the season begin!
-Coach
Wednesday | CrossFit Games OPEN Starts Today! | CrossFit In Seattle Competition
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm
CrossFit Essentials
6pm
WOD
1.
Max Rep Pull-ups (Don’t fall off the bar)
then……..
100 Sit-ups
(10 minute time limit)
2.
AMRAP 7 minutes
Squat Clean and Jerk, 165/105
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Watch:
CrossFit Games Update Pre-Show
Tuesday | CrossFit Games Registration | Queen Anne Gyms
Registration for the 2012 Reebok CrossFit Games Open TODAY!!!
We NEED you on our TEAM. Interested?
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
CrossFit Essential
7am
WOD
1.
Skill work or Back Squat, 1Rm (if you haven’t found it yet)
(10 minute time limit)
2.
“Tabata Bear Complex”
8 rounds of:
20 seconds: ON
10 seconds: OFF
Deadlift, 45/35
Hang Clean
Front Squat
Push Press
Back Squat
*Rotating to every movement after every 2o seconds
*Receive a STAR by your name if the bar does not touch the floor during the workout
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Watch:
This is just ONE reason why WE NEED EVERYONE to sign up for the CrossFit Open starting tomorrow.
Monday | Register For The CrossFit Open | CrossFit Total Begins
WOD Schedule
9:30am, 12pm, 5pm, 6pm
CrossFit Essentials
6pm
WOD
1.
Back Squat
1-1-1-1
2.
200m run
20 Pull-ups
20 Walking Lunges
400m run
20 Push-ups (hand release)
20 Walking Lunges
800m run
20 Pull-ups
20 Walking Lunges
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We are only 3 days away from the kick off of the 2012 CrossFit Open. The awesome part of this competition is that we all get to participate in the chase to the CrossFit Games. It is so important that we register because as a Team have a chance to qualify in our region. StoneWay CrossFit needs 3 men and 3 women to register (minimum) and RX every WOD. This is what we have been training for over the past year.
Saturday | Partner Competition | Team WOD | Queen Anne Gyms
Warm-up as a group, Train as a group, Live as a group
WOD Schedule
9am
Team WOD
“Partner Competition”
5 rounds of:
Thrusters, 1 minute
KB Swings, 1 minute
Rest, 1 minute
*Partners do 1 minutes of Thrusters and KB Swings each, then rest at the same time
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Watch:
Mom Strength: Taylor Richards-Lindsay | CrossFit Games
Friday | Ganster Rap Friday Is Here! | Queen Anne Gyms
“So easy a 4 year old could do it with her eyes closed!”
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
WOD
1.
Warm-up: Push Press/Push Jerk
2.
Press
3-3-3
3.
AMRAP 12 minutes
12 Ring Rows
12 Push-ups
12 V-up
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LISTEN!!!
Thursday | Are You In A Prison Of Shoulds? | Queen Anne Gyms
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
CrossFit Essentials
7am
WOD
AMRAP 20 minutes
20 KB Swings
10 Toes to Bar/KTE
200m run
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Read:
Are You Living In A Prison Of Shoulds?
Wednesday | Civilized Caveman – Gluten Free Paleo Recipes | Seattle WOD
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm
CrossFit Essentials
6pm
WOD
1.
Warm-up: Max Box Jumps
2.
Back Squat
3-3-3
3.
4 rounds of
5 Power Snatches, 115/75
20 Walking Lunges
20 Box Jumps
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Read:
Civilized Caveman-Cooking Creations
Posted in Uncategorized | 
Tags: ballard, bootcamps, cross fit, CrossFit Seattle, fremont, queen anne gyms, seattle personal trainers, wallingford | 
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Tuesday | Valentine Day Team WOD
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
CrossFit Essentials
7am
WOD
1)
“Tabata Duece”
Air Squats (bottom to bottom)
*each partner completes 4 rounds, every other round as the resting partner holds the bottom squats
Push-up (hand release)
*each member holds the bottom squat during the “rest”
*each partner complete 4 rounds, every other round as the rest partner holds in push-up position locked out
2)
“Kar-Fran”
Wallballs and Pull-ups
Compelete 200 reps as a team using these 2 movements
(example-150 wallballs, 50 pull-ups or 75 Wallballs, 75 pull-ups)
*only 1 team member may work at a time
_
Read:
Monday | New 7am Classes: Mondays and Fridays | Queen Anne Gyms
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
*NEW CLASS!!!!!! (New Classes Mondays and Fridays)
CrossFit Essentials
6pm
WOD
Warm-up: Clean
1.
Deadlift
5-5-5
2.
Front Squat
5-5-5
3.
AMRAP 5 minutes
20 Double Unders
10 Sit-ups
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Read:
Endo Block and the Obesity Epidemic
We’ve spent the last two weeks of medical school in our Endocrinology Block. Returning from a much-needed and very restful break for the holidays, I was…….Read Here
Posted in BEST TRAINER IN SEATTLE, crossfit, deadlift, seattle crossfit, seattle pacific university, Uncategorized, WOD | Tags: cross fit, CrossFit, crossfit training, fremont fitness, front squats, queen anne gyms, Seattle, seattle bootcamp, seattle pacific university, seattle personal training, washington crossfit | No Comments »
