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Monday 2/27

Overhead Squat 5×8

Barbell Tabata – :20 on, :10 rest:

Deadlift (185), Hang Power Clean (135), Front Squat (85), Push Press (65)

C: DL 225, PC 185, FS 135, PP 95

F: DL 135, PC 95, FS 65, PP 45

 

Tuesday 2/28

 

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Friday 2/23

Open Workout 17.1

 

Saturday 2/25

Team WOD

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Wednesday 2/22

Back Squat 5×5 – AHAP (get to a big weight and stay there)

For time:

P/C: 400 M Run, 10 Muscle Ups (bar or ring), Hill Run, 20 Burpees, Hill Run, 30 Pistols, 400 M Run, 40 Pushups

F: 10 C2B Pullups, 20 burpees, 60 Airsquats, 40 pushups

 

Thursday 2/23

Open Prep…

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Monday 2/20

Deadlift 5×5

Cindy Tabat – :20 on, :10 off for 8 alt rds (12 min):

Pullups, Pushups, Squats*

*1st rd is: :20 pullups, :10 rest, :20 Pushups, :10 rest, :20 Squats, :10 rest

 

Tuesday 2/21

Find 1RM Squat Clean

AMRAP 20 Min:

P: Run 400m, 60 DUs, 30 Wallballs (20/16), 15 Burpees

C: WB 30/20 – push for unbroken

F: Lighter WB, 3:1 Singles

Strive to go unbroken on everything

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Friday 2/17

Dumbell Complex, E2MOM for 20 Mins:

Dumbell Power Clean, Dumbell Front Squat, Dumbell Squat Clean, 4 Dumbell Thrusters

AMRAP 12 Min:

P: 250M Row, 30 HR Pushups, 20 KB Swings (53/44), 10 Back Squats (135/95 from the ground)

C: KB 72/53, Squats 155/115

F: KB 44/35, Squats 95/65

 

Don’t forget, the Intramurals Kick-off Party is at 7pm!

Bring your amazing self, a t-shirt or tank for decoration, and $10 if you haven’t yet paid for the event.

 

Saturday 2/18

Heavy Chipper (40 Min Cap) – In Teams of 4 Complete in order*:

C/P: 100 Thrusters (115/75), 200 Weighted Situps (30/20), 300 KB Swings (55/44), 200 Medball Slams (30/20), 100 Heavy Wallballs (30/20)

F: Thrusters 95/65, KB 44/35, WB 20/14

*Each team member must complete 4x400m run at some point in the workout. As many as 4 can run at once. Only one person working with weights at a time. Situps can be alternating.

 

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Wednesday 2/15

Dumbell Press 3×5

Dumbell Push Press 3×5

Dumbell Jerk 3×5

16.4, 13 Min AMRAP:

P/C: 55 Deadlift (225/155), 55 Wallballs (20/14), 55 Cal Row, 55 HSPU

 

Thursday 2/16

Get a grip:

P: 3:00 HS Hold, 30 Strict Pullups, 60 Wallballs, 30 K2E, 3:00 Dead Hang

*Each time you drop from the bar, break your HS hold, or pause during wallballs, you must run 200m

 

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Monday 2/13

Back Squat 5-5-3-3-1-1

Fight Gone Bad Style, 3 rds of:

Min 1: Wallballs

Min 2: Run 200m

Min 3: KB Swings

Min 4: T2B

Min 5: Dumbell or KB Curl

Min 6: Rest

 

Tuesday 2/14

Find Max Height Box Jump

Dumbell Snatch 10-10-5-5-1-1

Sprint for time (10 min time cap):

P: 400m run, 50 DUs, 40 Situps, 30 Squats, 20 Pushups, 10 Squat Cleans (135/95)

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Friday 2/10

Find 1RM Jerk

AMRAPs

P:   0:00-4:00 Run 400m then AMRAP T2B, rest 2:00

6:00-10:00 Run 400m then AMRAP Double Unders*, rest 2:00

12:00-16:00 Run 400m then AMRAP SDHP (115/75), rest 2:00

18:00-22:00 Run 400m then AMRAP HSPU

C: 135/95

F: K2E, 3:1 for single unders, 95/65 weight, Pike Pushups

*3:1 for single unders

 

Saturday 2/11

In teams of 2, for time:

P: 1 hill run together (1 block up), then complete 100 pullups, 125 pushups, 150 KB Swings (44/35), 175 Sit ups, 200 Air Squats (one partner works at a time). Every 7 mins, complete a hill run together

C: KB 53/44

F: KB 35/26

 

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Wednesday 2/8

Front Squat 5×5 – AHAP, get to a big weight and stay there

EMOM 13 Min

P: 2 C2Bs, 5 Burpees, 10 Squats

C: 3, 6, 12

F: Pullups

 

Thursday 2/9

For time, in any order (35min cap):

P: 60 S2OH, 60 Power Cleans, 60 HR Push Ups, 60 Cals Rowing, 6 x 400m run – 115/75

C: 135/95

F: 95/65

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Monday 2/6

Snatch 5×3 – touch and go

16min AMRAP

P: 6 HSPU, 8 Burpees, 10 Pullups, 200 M Run

C: C2B Pullups

F: Pike pushups, banded pullups or ring rows

 

Tuesday 2/7

1 RM Power Clean

Fran

 

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coach prentice park
Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
Coach Rory
Coach Ryan