Coach Andy and Doug in action during the MICF 5K Gone Bad

 

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Monday – Main Class

Overhead Squat (20 min)

5 @ 60%

3 @ 70%

3 @ 80%

1 @ 90%

3-4 sets x 1 rep to test/set a new max

*We have OH squatted a lot this month so people should see improvements from 4 weeks ago.

3 Rounds For Max Reps of (15 min)

- 60 seconds KB Swings (53/35)

- 60 seconds Ring Dips

- 60 seconds Burpee Box Jump Overs

Mobiltiy – Couch stretch minimum 1.5 min/leg

Tuesday – Main Class

Mobility – Quad smash in warm-up

AMRAP 3 minutes up the ladder:

- 1 Thruster (95/65) + 1 Burpee

- 2 Thrusters + 2 burpees

- 3 Thrusters + 3 burpees…

- Continue up the ladder until time runs out

Rest 3 minutes between sets and complete a total of 3sets

Tuesday – Body Burner

Mobility – Quad smash in warm-up

AMRAP 4 mins

- Row 500 m, 15 DL 225/135, 30 KB Swings 53/35, 15 Burpees, Run 400 m

- Rest 4 min

AMRAP 8 mins

- Row 500 m, 15 DL 225/135, 30 KB Swings 53/35, 15 Burpees, Run 400 m

- Rest 4 min

For time:

- Row 500 m, 15 DL 225/135, 30 KB Swings 53/35, 15 Burpees, Run 400 m

 

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Coach Karla

 

Coach Karla has written a letter to the Stoneway Tribe describing her next adventure in this new season. Please read through it and let Karla know how much she will be missed by our crew. Friday’s programming is at the bottom of the page.

“I have spent the last 9 years living away from home, following my dreams, my Passion, and now I have finally decided to bring that passion back to where I grew up.

 

My decision is one of the hardest decisions I have had to make in my lifetime.  I thoroughly enjoy coaching you and training with you at Stoneway CrossFit.  I have witnessed so many of you journeys through improving your fitness and living life to it’s fullest and I am grateful to have been a part of that.

 

As an athlete, I have witnessed something truly special at Stoneway.  I have been a part of a team greater than any team I have ever belonged to.  They have helped me to understand my true human potential and often times believed in me when I didn’t believe in myself.  There is a bond that I have with my Stoneway teammates that I have never had, even when playing collegiate sports.  I was honored to represent Stoneway CrossFit at the 2014 Northwest Regionals.  There was something magical about those three days.  Walking out onto the Shoeware floor, looking up at our very own “Sea of Green” was very gratifying.  Having the people that I coach each week come out and cheer me on was such a neat experience.  I know that this bond is something very special and will do my best to replicate this in Minnesota.

 

Sports Chiropractic and CrossFit have helped me to see what I am truly capable of and this will be the foundation on which I will continue to strive as I plan on opening a CrossFit Affiliate and Sports Medicine Clinic in Moorhead Minnesota.  The experiences I have had at Stoneway CrossFit have given me the encouragement to bring CrossFit to a part of the country where it is relatively new.  If you are ever in the “North” Country, please pay me a visit!  I promise to let you drop in for free!

 

Hopefully you will remember a few important items I have taught you along the way, but in case you forgot, I have listed some below:

  1. I will always be honest with you… even if it is something you don’t want to hear.
  2. Overhead Squats and Sntaches: Externally rotate your shoulders so you can see the creases of your elbows.  No one wants a dislocated shoulder from overhead movements, so do your best to fix it.
  3. The way you pick up a Kettlebell and put one down are just as important as how you swing it.
  4. If you want to do a handstand push up someday, please be comfortable with a handstand first.
  5. Your mental capacity in life is just as important as your physical capacity, so remember to train that too!
  6. There is discomfort and there is pain.  Go through discomfort without looking like you are physically dying.  Your face shows it all.  Stop if there is pain.
  7. Laying on the ground post workout is the position of submission and inhibits your recovery… so don’t lie on the ground.
  8. Strive to be better that the person you were yesterday!  You can conquer anything you set your mind to!”

 

My best wishes to you in the future.  I will miss all of you deeply!

 

If you want to follow my journey in Minnesota, you can find me on instagram: karlasolum

 

Register HERE for class

Friday
20 mins building to a heavy Squat Clean 5-5-3-3-1-1-1
Complete the following 2 times through:
AMRAP 2 min
- 4 Squat Cleans (155/105)
- 8 Pull-ups
Rest 3 mins
AMRAP 2 min
- 4 Deadlifts (225/155)
- 8 Toe-to-Bar

Mobility – Foam Roll back and legs.

Saturday

All classes will be cancelled due to our participation in Mercer Island Crossfit’s Annual 5k Gone Bad.

Please feel free to come out and cheer your fellow athletes even if you are not competing or volunteering.

It will be a fun morning

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CrossFit Deadlift Max Reps

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Wednesday
Front Squat (20 min)
- 5 @ 60-65%
- 5 @ 70-75%
- 3 @ 80-85%
- 1 @ 90-95%
- 3 sets of 5 @ 80-85%
Crossfit Open WOD 13.2 – 10 Min AMRAP
- 5 Shoulder-to-Overhead (115/75)
- 10 Deadlift (115/75)
- 15 Box Jumps (24/20)
Mobility – Pigeon Stretch minimum 1.5 min/leg

Thursday
Complete the following 2 times through (24 mins):
AMRAP 3 Min:
- 8 Power Snatch (95/65)
- 20 Double Unders
Rest 3 min
AMRAP 3 Min
- 8 Burpees over the bar
- 20 V-ups
Rest 3 min
Shoulder mobility with band.

Thursday – Body Burner
5 Rounds for time:
- 40 Double Unders
- 30 Box Jump Overs
- 20 Toes-to-bar
- 10 Hang Squat Cleans (115/75)
- Shoulder mobility with band.

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Monday – Main Class
Overhead Squat (20 min)
- 5 @ 60-65%
- 5 @ 70-75%
- 3 @ 80-85%
- 1 @ 90-95%
- 3 sets of 5 @ 80-85%
EMOM – 12 Minutes
- Even minutes = 8 Burpees over the bar
- Odd minutes = 5 Power Cleans (155/115)
Mobiltiy – Couch stretch minimum 1.5 min/leg

Tuesday – Main Class
Mobility – Quad smash in warm-up
Gymnastics Skills – Handstand, Muscle-ups, Pull-ups (20 mins)
Hellen – 3 Rounds (15 mins):
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull-ups

Tuesday – Body Burner
Mobility – Quad smash in warm-up
1Mile run for time (2 – 800m laps)
Rest 5 minutes then complete 4 rounds for max reps of:
- 60 seconds Row for Calories
- 60 seconds Push-ups
- 60 seconds Strict Pull-ups
- 60 seconds Rest

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Get Started at Stoneway CrossFit

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Friday
Five Sets of Snatch Balance + 3 OHS (20 mins)
2 min rest between sets
For Time (10 mins)
- 12 Power Snatch (115/75)
- 12 Box Jumps (30/24)
- 9 Power Snatch (115/75)
- 9 Box Jumps (30/24)
- 6 Power Snatch (115/75)
- 6 Box Jumps (30/24)
Mobility – Quad smash 1 min per leg.

Saturday
Teams of 4 – AMRAP 25 Mins
- 200m Run
- Box Jumps
- Push Press (135/95)
- Knees-to-Elbows
*One person at each station with the runner dictating the rotation. Count total reps.

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c36648d6e0b611e1aeb3123138150f49_7

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Wednesday
Back Squat
- 5 @ 65-70%
- 3 @ 75-80%
- 1 @ 85-90%
- 3 sets of 6 @ 75-80%
For time (20 min):
- 1000m Row
Followed immediately by 3 rounds of:
- 30 Double Unders
- 20 KB Swings(53/35)
- 10 Handstand Push-ups

Thursday
3 Rounds
- 10 Pistols
- 10 Push Jerks (135/95)
- Rest 4 mins
3 Rounds
- 5 Front Squats (135/95)
- 10 Burpees Box Jumps
- Rest 4 mins
2 Rounds
- 15 Ground-to-OH (135/95)
- 800m Run
*Same weighted bar should be used throughout for all lifts

Thursday – “Body Burner”
EMOM for 30 Minutes
- 1st minute = 8 Deadlifts (225/155)
- 2nd minute = 8 Burpees
- 3rd minute = 200m Row
Mobility – Couch stretch minimum 1.5 min/leg

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Displaying How it's done! #stonewaytribe #elysiangames httpbit.ly1qyeYLY.jpg

Coach Karla competing individual at the Elysian Games this weekend

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Monday – Main Class

Overhead Squat using numbers from previous week

5 @ 65-70%

3 @ 75-80%

1 @ 85-90%

3 sets of 6 @ 75-80%

5 Rounds of (15 min):

- 10 Deadlifts (225/135)

- 15 Burpees

Mobility – Hip mobility with spiderman stretch

 

Tuesday – Main Class

“Cindy”- 20 Min AMRAP

- 5 Pull-ups

- 10 Push-ups

- 15 Air Squats

Mobility – Groin and hip stretch with band.

Tuesday – “Body Burner”

EMOM for 30 Minutes

1st minute = 10 Power Cleans (135/95)

2nd minute = 20 Toes-to-bar

3rd minute = 30 Double Unders

Mobility – Groin and hip stretch with band.

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10653670_10152664738781011_5482375590380631594_n

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Friday
Mobility – Calf and tricep massage with lacrosse ball during warm-up
Squat Clean 5-5-3-1-1-1+
Pre-WOD mobility – Achilles stretch against the wall (1 min per leg)
For Time:
- Box Jump 24/20 and Ground-to-Overhead 135/95
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Saturday
Teams of 2
Complete the following for time, in order, with only 1 person working at a time:
- 100 burpees
- Partner not working must hold a plank (elbows on the floor)
- 100 Kettlebell swings (53/35)
- Partner not working must hold the bottom squat position
- 100 Toes-to-Bar
- Partner not working must hold V-up position (min feet and shoulders off the ground)
- 100 Sumo Deadlift High Pulls (53/35 KB)
- Partner not working must hang from pull-up bar (dead hang)
*Partners can switch between working and the static movement any time.
**Reps only count while the partner is holding the static position.

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Displaying Ghost town Athletes are just off on a little hill run. #stonewaytribe httpbit.ly1oQaEX8.jpg

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Wednesday
Mobility – Foam Roll or Quad Smash
Front Squat (20 min)
- 5 @ 60%
- 3 @ 70%
- 3 @ 80%
- 1 @ 90%
- 3-4 sets x 1 rep to test/set a max
Crossfit Open WOD 11.6 – Fran Ladder
AMRAP – 7 Mins
- 3 Thrusters @ 105/75, 3 Chest-to-Bar Pull-ups
- 6 Thrusters, 6 Chest-to-Bar Pull-ups
- 9 Thrusters, 9 Chest-to-Bar Pull-ups
- Etc…

Thursday – Main Class
5 Rounds for time
14 Front rack lunges (115/75)
30 Sit-ups
100m Farmer Carry, 1 weight in each arm (53/35) (can use plates if not enough KBs exist)
Mobility – Calf stretch against wall 1.5 min/leg

Thursday – Body Burner
1000m Row
40 Push-ups
30 Toes-to-Bar
1 Weighted Hill Run (20/14 Med Ball)
40 Push-ups
30 Toes-to-Bar
1000m Row

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Displaying Rain can't stop this! #stonewaytribe httpbit.ly1wSQaTE.jpg

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Monday- Regular Classes Cancelled for Labor Day

Open Gym 8am-2pm

Tuesday – Main Class

4 Rounds
- 5 Squat Snatch 135/95
- 10 Squat Clean 135/95 (Same bar as for snatches regardless of weight used)
- Hill Run
Mobility – Shoulder work with bands on pull-up bar

Tuesday – Body Burner
Tabata (20 mins):
- KB Swings 53/35
- Knees-to-Elbows
- Box Jumps
- Goblet Squats 53/35
- Burpees
Mobility – Shoulder work with bands on pull-up bar

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