Where’d everyone go!

Register HERE for class

Wednesday (12/17)
A)
Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%

B)
10 rounds
100m run
15 unbroken wallballs
10 box jumps

Thursday (12/18)
A)
Snatch
4 set x 1 rep @ 90+% of 1RM
*stay at 90% unless weight is moving well

B)
Every 3 minutes for 18 minutes run 400m

Body Burner
“McGhee”
AMRAP 30 minutes
5 Deadlifts, 275/205
13 Push-ups
9 Box Jumps

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Monday (12/15)
A)
Back Squats
5 @ 75%
3 @ 85%
1+ @ 95%

B)
3 rounds
400m run
15 Push press, 115/75

Tuesday (12/16)
A)
Clean
4 set x 1 rep @ 90+% of 1RM
*stay at 90% unless weight is moving well

B)
5 rounds
5 Power snatch, 115/75
10 Chest to bar Pull-ups

Body Burner
“Eva”
5 rounds
800m run
30 KB Swings, 70/53
30 Pull-ups

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SCF RR 4 Poster-01

Register: 

Register for RX Division

Register for RX-Lite Division

Discount Code: rr4

A new year is upon us and that means it’s time for StoneWay CrossFit’s annual team competition, aka Resolution Revolution 4!!!

 

This is our 4th year hosting this team competition and it has been nothing but pure excitement seeing returning athletes get better and better each year.

 

What is Resolution Revolution 4 you ask?

 

“The Resolution Revolution  is a team competition (Male and Female) that is a great gateway for novice athletes and the fittest athletes to test their level of fitness amongst like athletes.  The atmosphere is always  fun and draws in some of the best people in our Seattle community.”

 

Registration is $135 per team (male/female)

Early bird special is $115 until December 31st, so register ASAP to secure your teams spot!

Discount Code: rr4

 

We have 20 spots for the RX division and 20 spots for the RX-Lite division.

Register for RX Division here Register for RX-Lite Division here

 

How do you know what division to register for? 

Rx:

You can complete Isabel, The Sevens, Grace, Murph as RX.

Rx-Lite: 

You are newer to the competition scene and are not able to Rx 75% of all your WODs. When in doubt register for Rx-Lite.

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Friday (12/12)
A)
Press (Strict)
3 @ 80%
3 @ 85%
3+ @90%

B)
7 rounds
2 Clean and Jerk @80-85% of 1RM
100m run

Saturday (12/13)

8am canceled

9am- Toys for Tots WOD

 

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Wednesday (12/10)
A)
Deadlifts
3 @ 80%
3 @ 85%
3+ @90%

B)
3 Rounds
800m run
1000m row
rest 2 minutes

Thursday (12/11)
A)
8 sets of:
1 box jumps @ 90% of max height

B)
“Kelly”
5 rounds
400m run
30 Box Jumps, 20/16
30 Wallballs, 20/14

Body Burner
“Nate”
AMRAP 20 minutes
2 Muscle-ups
4 HSPU
8 KB Swings, 70/53

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Register HERE for class

Monday (12/8)
A)
Back Squats
3 @ 80%
3 @ 85%
3+ @90%

B)
EMOM for 14 minutes
Minute 1 – 5 Squat Cleans @ 60-65% of 1RM
Minute 2 – 10 HSPU

Tuesday (12/9)
A)
Clean
4 x 1 @ 90% or more of your 1RM (base on feel how heavy you go)
B)
AMRAP 20 minutes
100 Double Unders
80 Push-ups
60 KB Swings, 53/35
30 Pull-ups
15 Alternating KB Snatches
*use DB’s if you can efficiently snatch a KB without hurting your wrist

Body Burner
“Danny”
Complete as many rounds as possible in 20 minutes
30 Box Jumps
20 Push Press, 115/75
30 Pull-ups

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Sometimes that hill feels like a marathon

Register HERE for class

Friday (12/5)

Press (Strict)
5 @ 75%

5 @ 80%

5+ @ 85%

5 rounds
750m row
10 T2B
10 Ring Dips
10 Push ups
Rest 2 minutes

Saturday (12/6)

(teams of 2)

10 rounds
20 Wallballs
20 Pull­ups
20 V­ups
150m run

*one teammate works as the other rest in a plank hold position

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Register HERE for class

Wednesday (12/3)

Deadlifts
5 @ 75%
5 @ 80%
5+ @ 85%

3 rounds

400m run

7 Squat Clean, 135/95
12 Push Jerk

Thursday (12/4)

Snatch

4 x 1 @ 90% or more of your 1RM (base on feel how heavy you go)

 

EMOM for 20 minutes
Minute 1 ­ 3 Power Snatches, 95/65
Minute 2 ­ 10 Burpees
Minute 3 ­ 10 Front rack lunges, 95/65

Body Burner

“Barbara”

5 rounds
20 Pull­ups
30 Push­ups
40 Sit­ups
50 Air Squats

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Register HERE for class

Monday (12/1)
A)
Back Squats
5 @ 75%
5 @ 80%
5+ @ 85%

B)
AMRAP 12 minutes
20 Burpees
20 Overhead Squats, 95/65
20 KB Swings, 53/35

Tuesday (12/2)
A)
Take 10 minutes to establish max Box Jump height
*track this number it will matter down the road

B)
10 rounds
150m run
5 Handstand push-ups
10 Pull-ups
20 Double Unders

Body Burner
“Daniel”
50 Pull-ups
400m run
21 Thrusters, 95/65
800m run
21 Thrusters, 95/65
400m run
50 Pull-ups

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Please see below for SCF Thanksgiving schedule

Register HERE for class
Wednesday
Lift: Complete 5 sets for max weight
1 strict press + 2 push press + 3 push jerks
WOD:
50 Double Unders
21 KB Swings 53/36
50 Double Unders
15 Handstand Pushups
50 Double Unders
9 Pistols each leg

Thursday:

9am- Turkey WOD

Friday:

Closed

Saturday:

8 and 9am Team WOD as usual

In teams of 3

10 minutes max distance row, switching every 20 strokes

Rest 3 minutes, then AMRAP FGB Style:

KB SDHP 53/36

Box Jumps 24/20

AbMat Sit-ups

Rest

 

 

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