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Monday 5/29 – Memorial Day Hours

SEA: open gym 9am-1pm

CA: open gym 7am-12pm

Murph: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run

As prescribed: wear a 20/14 weight vest and complete each movement before moving on to the next

 

Tuesday 5/30

5 x 5 power cleans: build to a heavy 5 rep

20 min AMRAP: 12 HSPU, 9 power cleans (185/135), 6 muscle-ups

P: PC (145/105), 6 C2B and 6 ring dips

F: push-ups, PC (95/65), 6 pull-ups and 6 box dips

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Friday 5/19

5×5 strict press @ 75-80%

4 rounds for time: 400m run, 8 shoulder to overhead (155/105), rest 1 min

P: 115/75

F: 95/55

 

Saturday 5/20

In teams of 2: 100 push ups, 200 sit ups, 300 air squats, then 400m run together

Only one moves at a time. When you swap roles, the team sprints 150m.

F: 76/160/240

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Wednesday 5/24

5×5 deadlifts @ 75-80% –  perfect form before adding weight

For time: 80 DUs, 8 C2B, 70 DUs, 7 C2B, 60 DUs, 6 C2B, 50 DUs, 5 C2B, 40 DUs, 4 C2B, 30 DUs, 3 C2B, 20 DUs, 2 C2B, 10 DUs, 1 C2B

P: start at 60

F: start at 60, singles, pull ups

 

Thursday 5/25

16 min EOMOM: 5 power snatches building in weight – start light and add weight slowly focusing on form

30 min EMOM: min 1 – 8 HSPU, min 2 – 10 box jumps (30/24), min 3 – 8 power snatches (125/85)

P: 3 wall walks, box jumps (24/20), power snatch (95/65)

F: 30 sec handstand hold, box jumps (20/16), power snatch (75/45)

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Monday 5/22

5×5 back squats @ 75-80%

5 rounds for time: 6 power cleans (185/125), 9 shoulder to overhead, 12 burpees over the bar

P: 155/95

F: 115/75

 

Tuesday 5/23

20 min EOMOM: squat cleans @ 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 101%

Karen: 150 wallballs (20/14) – must complete Karen at this weight to qualify for the board.

P: 150 WB (16/12)

F: 100 WB (16/12)

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Friday 5/19

6 min EMOM: 2 strict press @ 80% – then 6 min EOMOM: 2 push press at same weight

5 min AMRAP: 12 pistols, 6 C2B, rest 2 min

7 min AMRAP: 12 KBs (70/53), 12 T2B, rest 2 min

Plank off – air squats after failure until the last person drops

P: 12 candlesticks, 6 C2B, 12 KBs (53/35), 12 T2B

F: 12 air squats, 6 pull ups, 12 KBs (44/26), 6 sit ups

 

Saturday 5/20

In teams of 2: 400m run, 100 deadlifts (225/155), 50 T2B, 100m overhead walking lunges (45/25 plates), 400m run , 100 wallballs (30/20), 400m run

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

P: DL (185/135), overhead lunges (35/15), WB (20/14)

F: DL (135/95), overhead lunges (15/10), WB (16/10)

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Wednesday 5/17

16 min EOMOM: deadlifts; sets 1-3, 6 reps @ 60%; sets 4-6, 4 reps @ 75%; set 7-8, 2 reps @ 90%

Diane: 21-15-9 Deadlift (225/135, HSPU), then 15-12-9: T2B, Burpees – must complete Diane at this weight to qualify for the board.

P: 185/115

F: 135/85, scale HSPU, sit-ups

 

Thursday 5/18

15 min to work up to a heavy 5 rep barbell row, then 3×8 reps at 70%

Grip should be reversed, palms facing away from you

Grace+: 30 C&J (135/95), note time then run 400m – must complete Grace at this weight to qualify for the board.

P: 115/75

F: 75/55

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Monday 5/15

10 min EOMOM: back squat 5 reps, sets 1-2 @ 65%, sets 3-4 @ 75%, set 5 @ 78%

Nancy: 5 rounds of 400m run, 15 OHS (95/65) – must complete Nancy at this weight to qualify for the board.

P: 75/55

F: 200m run, front squat 75/55

 

Tuesday 5/16

4 rounds not for time: kipping pull-ups (max reps), 10 v-ups, rest 1-2 minutes

For time: 40-30-20-10 of DUs and wallballs (20/14), rest 4 min, 20-15-10-5 of sit-ups and wallballs (20/14)

F: 30-20-10-5 and 15-10-5; single skips and WB (16/12)

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Friday 5/12

5×5 Dumbbell Press AHAP

12 min AMRAP: 6 burpees, 50′ farmer’s carry AHAP, 6 KB swings (2P/44)

Then 4 min row for max cal

P: 53/35

F: 44/26

 

Saturday 5/13

In teams of 2, complete 3 rounds for time of: run 400m (200m each), 50 toes to bar, 50′ walking lunges (70/53 KBs), 50 ring dips, 50 deadlifts (70/53 KBs).

One person working at at time, but reps do NOT have to be split evenly.

P: KBs 53/35

F: 30 T2B, 30 ring dips, KBs 35/26

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Wednesday 5/10

16 min EOMOM: deadlifts; sets 1-3, 5 reps @ 60%; sets 4-6, 3 reps @ 75%; set 7-8, 2 reps @ 85%

21-15-12-9-6: KB Swings (70/53), C2B

P: 53/35

F: 21-15-9, 44/26, Pull Ups

 

Thursday 5/11

4×4 Turkish Get Ups (2 per side): try to add weight

For time: 55 Wallballs (20/14), 45 T2B, 35 DU, 25 Thrusters (95/65), 15 Cal Assault Bike, 5 Power Cleans (185/135)

P: Thrusters (75/45), PC (155/105)

F: WB (16/12), K2E, 35 Singles, Thrusters (45/35), Jumping Pull Ups, PC (115/75)

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Monday 5/8

10 min EOMOM: back squat 5 reps, sets 1-2 @ 60%, sets 3-4 @ 70%, set 5 @ 75%

For time: 15 OHS (135/95), 15 pull ups, 15 snatches (135/95), 15 C2B, 15 front squats (135/95), 15 C2B, 15 squat cleans (135/95), 15 pull ups

P: 95/65

F: 12 reps for each, 75/55, can scale C2B to pull ups

 

Tuesday 5/9

16 min EMOM: min 1 – 16 ring rows; min 2 – 3 wall walks; min 3 – max DUs; min 4 – rest

Every 5 minutes for 20 minutes (4 rounds): run 400m then max HSPU in remaining time

P: handstand hold

F: push ups

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