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Friday 4/21

Warm-up: 3 slow rounds of 10 Thrusters (naked bar), 300m row

Thrusters: 5-3-1 (build to a heavy thruster)

For Time: 2k Row, Rest 2 Minutes, 1 Mile Run

 

Saturday 4/22

In teams of 2, 10 Rounds for Time:

20 Pull-ups, 20 Push-ups, 20 Air Squats

One athlete works as the other rests

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Wednesday 4/19

Warm-up: 2 easy rounds of 10 High Hang Power Snatch (naked bar), 10 OHS, 15 Air Squats

15 minutes to find today’s heaviest front squat

2 Rounds for Time: 20 Power Snatches (95/65), 50 Air Squat

C: 115/75

F: 75/55

 

Thursday 4/20

Warm-up: 2 easy rounds of 10 Push Press (naked bar), 15-30 DU, 20 Push-ups

15 minutes to work up to a heavy 10 rep push press

18 Minute EMOM: 45 sec HS Hold, 50 DU, 15 Burpees

C: 60 sec HS Hold, 75 DU, 20 Burpees

F: 30 sec HS Hold, 40 Singles, 10 Burpees

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Monday 4/17

Warm-up: 2 easy rounds of 20 deadlifts (naked bar), 5 CTB pull-ups, 25 air squats

Deadlifts: 5-3-1+

Establish a strong pull from the floor and a controlled descent as you return to the floor. Max reps the last set (heavier than last Monday).

Helen: 3 rounds of 400m run, 21 KB Swings (53/35), 12 pull-ups

C: Helen+ (KB 70/53, C2B)

F: Helen Scaled (Russian or American KB 35/26, pull-up or ring rows)

 

Tuesday 4/18

Warm-up: 2 easy rounds of 10 OHS (naked bar), 25′ walking lunges, 60 sec HS hold

Take 10 minutes to build to a heavy OHS taken from the floor: try to find a new PR!

Nancy: 5 rounds of 400m run, 15 OHS (95/65)

F: Nancy Scaled (OHS 75/55)

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Friday 4/14

Warm-up: 3 slow rounds of 10 hang squat cleans, 7 Burpees

Take 10 minutes to build to your heavy squat clean

8 min AMRAP: 10 Burpees, 10 T2B

Rest 5 min, then take 5 minutes to build to a heavy squat clean

F: power clean

 

Saturday 4/15

In teams of 2, 25 min AMRAP:

1000m row, 100 KB Swings, 125 Sit-ups, 150 Wallballs, 200m run

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Wednesday 4/12

Warm-up: 3 easy rounds of 15 KB Swings, 20 Push-ups, 20 Back Squats (bare bar)

Build to a heavy 5 rep Back Squat

12 min EMOM: 50 Double Unders, 12 DB Snatches (50/35)

C: 75 DU, DB Snatch 70/50

F: 50 Singles, DB Snatch 35/20

 

Thursday 4/13

Warm-up: 2 easy rounds of 10 KB Swings, 15 Wallballs, 200m run

Skill Work: 3 rounds of 60sec HS Hold or 5 strict HSPU, 12 CTB Pull-ups or 7 Bar Muscle-ups, 100′ Walking Lunges

3 Rounds for Time: 800m Run, 30 KB Swings (53/35)

F: 35/26

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Monday 4/10

Warm-up: 3 easy rounds of 60sec HS Hold or 5-7 HSPU, 10 Push Jerks (empty bar), 15 Wallballs, 200m run

Deadlifts: 3-3-3+

Establish a strong pull from the floor and a controlled descent as you return to the floor. Build up to a heavy 3 rep each set then max reps the last set (heavier than last Monday). Record this number for future use!

For time: 75 Wallballs (20/14), 75 Box Jump Overs (24/20), 800m

C: 100 WB, 100 BJO

F: 60 WB (16/10), 60 BJO (20/16)

 

Tuesday 4/11

Warm-up: 3 easy rounds of 5 Pull-ups, 10 OHS (bare bar or PVC), 15 Wallballs, 200m run

Thrusters: 10-10-10 (build to a heavy 10 rep)

Cindy: 20 min AMRAP – 5 Pull-ups, 10 Push-ups, 15 Air Squats

 

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Friday 4/7

Warm-up: 3 easy rounds of 200m run/250m row, 10-35 Double Unders, 10 DB Snatches (alt arms)

1 Power Snatch + 2 OHS: spend 10 minutes building up to and feeling comfortable with a heavy-ish power snatch + 2 OHS

For time, 27-21-18-15-12-9: Russian or American KB Swings (53/35), 150m Run

C: 70/53

F: 35/26

 

Saturday 4/8

In teams of 2, for time:

50 DB Snatch, 50 Double Unders, 50 Medball Cleans, 50 Box Jump Overs, 50 Burpees, 50 T2B, 50 Double Unders, 50 Wallballs, 50 Walking Lunges, 50 Pull-ups

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Wednesday 4/5

Warm-up: 3 easy rounds of 10 Box Jumps, 10-35 Double Unders, 10 Thrusters (bare bar)

20 min AMRAP: 10 Wallballs (20/14), 15 Push-ups, 20 Box Jumps (24/20), 400m run

C: WB (30/20)

F: WB (16/10), Step-ups

 

Thursday 4/6

Warm-up: 3 easy rounds of 10 hang power cleans (bare bar), 10-35 Double Unders, 10 T2B or K2C

2 Rounds: 10 Strict Pull-ups, 50 Air Squats

5 Rounds for Time: 10 Clean and Jerks (115/75), 10 T2B, Rest 60 seconds

C: 135/95, CTB

F: 75/55, K2C

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Monday 4/3

Warm-up: 400m run then 3 easy rounds of 10-35 Double Unders, 10 Wallballs

Deadlifts: 5-5-5+

Establish a strong pull from the floor and a strong descent as you return to the floor. Build up to a heavy 5 rep each set then max reps the last set. Record this number for future use!

For time: 40 HSPU, 40 Front Squats (135/95)

C: 155/105

F: Hand release push-ups, FS 75/55

 

Tuesday 4/4

Seattle reminder: there are no 6pm classes. Dr. Greg Johnson and Dr. Joe Farris from Kinetic Sports Rehab will be teaching us cool shoulder things from 6-7pm. Bring yourself and a friend!

 

Warm-up: 3 easy rounds of 200m Run/250m Row, 10-35 Double Unders, 10 Push Press

2k Row for time

21-15-9: Push Press (115/75), Pull-ups, Burpees

C: 135/95, CTB

F: 75/55, Pull-ups/Ring Rows

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Friday 3/24

Warm-up: 7 min slow AMRAP of 20 jumping squats, 5 toes to bar, 10 hanging ring rows

Kipping or butterfly pull-ups 3×10, then 1 set of max kipping or butterfly pull-ups

For time, 21-15-9:

Toes-to-bar, hanging ring rows, overhead squats (115/75)

C: 135/95

F: 95/65

 

Saturday 3/25

Warm-up: 3 slow rounds of 10 hanging ring rows, 15 KB swings, 10 kip swings

In teams of 2, for time:

400m run, 100 deadlifts (185/135), 50 toes to bar, 100m overhead walking lunges (35/15 plates), 400m run , 100 wall balls (20/14), 400m run.

Must run together. All reps must be split 50/50.

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
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