Thank God It’s Thrusters!

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Friday 4/18
Max Strict Pullups
3 sets- rest 3 minutes
Death by Thrusters
 Saturday 4/19
Team WOD- groups of 3
Complete as a group
150 WallBalls
150 Toes to Bar
150 Pushups
150 KB Swings



Midweek Mayhem


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Wednesday 4/16
5-5-5-5 Focus on form/mechanics
AMRAP 8 min
20 Wallballs 20/14
10 Ring Dips
rest 2 min
AMRAP 6 min
15 Wallballs
15 Pushups
Thursday 4/17
Gymnastic Skills
Hamstring Mobility
For time:
5k Row

Pullup to avoid crashing

Register HERE for class

Monday 4/14
Power Clean + 2 Front Squats
15min to a heavy set

AMRAP 12 min
15 Box Jumps
12 KB Swings 70/53
9 Burpees

Tuesday 4/15
Hamstring Banded Mobility

For time:

Weighted 400m run 45/25# plate
15 Pullups
Weighted 400m run 20/14# medball
15 Pullups
1 Hill Run
15 Pullups
400m run
15 Pullups

“Body Burner”
5 rounds
15 Thrusters 75/55
15 Pullups
400m run


TGIF and Team WOF

Register HERE for class

Friday 4/11
Strict Press
Push Press
Push Jerk
Start Push Press and Jerk with the number you ended on last set
Run 400m
20 Pushups
Row 500m
20 Pushups
30 Box Jumps
20 Pushups
Saturday 4/12
Partners of 2
50 MedBall Clean and Toss (stand 3m apart)
100 Wallballs
50 Pullups
20 Wall Climbs
800m run

Featured Athlete of the Month: Sara


Name: Sara Fitzgibbons

Age: 35

Occupation: King County Sheriff Records Supervisor

CrossFitting since: Full time since Feb, 2013

StoneWay Tribe member since: We started with the essentials class late 2012, took time off in January 2013 to travel to Thailand and then came back full time in February and never looked back!

CrossFit goal for 2014: No band pull-ups, double unders and being more proficient in rowing.

If I was an animal, I would be (fill in the blank) and why?: This is a tough one. I’d have to say it would be pretty fun to be a bird and be able to soar through the sky and go wherever you want.

Favorite WOD: Any Body Burner WOD. They always kick my butt and I love it.

Goat (CrossFit weakness): Double Unders and rowing. I feel like life will be a lot easier once I master them but I just haven’t gotten there yet.

Best gift I ever gave: When my sister got married, I asked family and friends to make a quilt square. It could be anything…something that reminded them of my sister, advice, fun colors, whatever. I sewed all the squares together and gave her the quilt during my maid of honor speech. It was a fun surprise.

Favorite “Cheat meal!”: Dessert counts as a meal right? I’d have to say a piece of the German Chocolate cake from Simply Desserts. Otherwise the best red reuben in the world, which you can find at 74th Street Alehouse and Hill Top Alehouse.

Best piece of advice for life: Don’t be so hard on yourself, you’re amazing! And enjoy the time you have with your loved ones while you can. :)

Register HERE for class

Wednesday 4/9

Quad Smash
Back Squat
5-5-3-3 + Max Reps @ 75%
3 rounds
400m run
21 KB Swings 53/35
12 Pullups
Thursday 4/10
Shoulder Mobility
For time: 115/95
10 Power Snatches
30 DUs
10 Toes to Bar
10 Front Squats
30 DUs
10 Toes to Bar
10 Sumo Deadlift HP
30 DUs
10 Toes to Bar
10 Thrusters
30 DUs
10 Toes to Bar



“Carpe Deadlift”

StoneWay CrossFit Team WOD Competition

Register HERE for class

Monday 4/7
Banded Shoulder Mobility
Overhead Squat

OHS 115/75
Deadlift 225/135

Tuesday 4/8
Banded Hamstring Stretch
15min Gymnastic Skills
Rope Climb/L-Sit/Handstand/
4 rounds
Row 500m
Rest as needed

AMRAP 25min
Bear Complex x 3 95/65
20 Toes to Bar
400m run


TGIF Weekend Buy-in WOD

Register HERE for class
Friday 4/4

Turkish Get-Up Practice (10 minutes)

A. Max Unbroken Pullups (if using a band, challenge yourself with the thinnest band possible)
rest 60 seconds
B. Max Pushups (can rest at top only)
rest 60 seconds
C. Max Double Unders (unbroken)
rest 60 seconds
1 min Max Pullups
1 min Max Pushups
1 min Max DUs

Saturday 4/5
Partners of 2
800m run (together)
3 rounds
50 Front Squats (115/75)
30 Burpee Broad Jumps


SCF Featured Athlete: Danielle Palser

Name: Danielle Palser
Age: 38
Occupation: Sales
CrossFitting since: Jan 2012
StoneWay Tribe member since: Jan 2012
CrossFit goal for 2014: RX weight all the time, every time (and climb mountains!)
If I was an animal, I would be a Liger because it’s a lion and a tiger mixed, and bred for its skills in magic
Favorite WOD: The Hammer!
5 rounds:
5 Power Cleans @ 135/95lbs
10 Front Squats @ 135/95lbs
5 Jerks @ 135/95lbs
20 Pull Ups
Goat (CrossFit weakness): HSPU
Best gift I ever gave: The best gift I can offer is quality of time, but whether that person thinks of it as a gift or not is up to their interpretation.
Favorite “Cheat meal!”: Olympia Pizza #25 Italian sausage, pepperoni, mushroom
Best piece of advice for life: Life begins at the end of your comfort zone

Register HERE for class

Wednesday 4/2

4 rounds
10 Burpees
400m run
10 burpees
2 min rest

Thursday 4/3
Partners of 2
AMRAP 5 min
Partner A. Row for Calories
Partner B. 20 WBs/5 Wall Climbs / 3 Cleans 185/115

then switch stations

Count total calories/reps

Mountain Climbers


The Open is over: Time to get back to business…and backsquats

Congratulations to all 2014 Crossfit Open athletes from your coaches

Register HERE for class

Monday 3/31
A. Back squats
- build over each set.

B. 5 round a for time of:
10 ring dips
10 burpees
10 hspu’s

C. Shoulder mobility

Tuesday 4/1
A. 6 sets of:
Hang clean + clean & jerk
B. 30 squat cleans for time @135/95

Rest 5 mins
C. 30 shoulder to overhead @135/95

Body Burner
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups


Crossfit Open 14.5 announced tonight

Register HERE for class

Friday 3/28/14
Open Workout 14.5
Saturday 3/29
Teams of 2
For time:
50 hspu’s
75 double unders
100 air squats
125 push-ups
150 walking lunges
*split em up anyway you want
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