WOD

Sprint and Hang On

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MONDAY 1/7

Warm-up

With a Partner: 50/35 Calorie Row, 50 Jumps to a Plate, 60 S-Arm Dumbbell Push Press (even number per arm) – reps split evenly between the two partners

Mobility Recommendation: 2:00 lat smash with barbell per side, calf/achilles smash

Strength

Find a 1RM Weighted Pull Up – if a 1RM isn’t feasible, work on your strict pull ups with negatives, banded strict pull-ups, or ring rows

Conditioning

AMRAP 15 Minutes: 30 Double Unders, 10 Right Arm DB Clean and Jerks (50/35), 10 Left Arm DB Clean and Jerks (50/35) – weight should be something you can move smoothly

 


TUESDAY 1/8

Warm-up

10 Empty Bar Front Squats, 1:00 Squat hold with bar across the knees, 10 Empty Bar Thrusters, 1:00 Squat hold with bar across the knees, 10 Empty Bar Front Squats

Mobility Recommendation: 2:00 per side tricep smash with barbell

Strength

Front Squat: 1-1-1-1-1-1-1 – find a new 1RM

Conditioning

3 RFT: 15 Calorie Row, 15 Front Squats (115/75) – do not pace this, the stimulus here is crash and burn, use a weight you can do unbroken

Conditioning Team WOD

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FRIDAY 1/4

Warm-up

Row 500/400m, 15 Burpees to a target, 2:00 Dragon Pose/Hip Opener Stretch per side

Mobility Recommendation: 2:00 pigeon pose per side (in addition to the 2:00 hip opener stretch)

Conditioning

AMRAP 18 Minutes: 12 Burpees to a plate, 12 Dumbbell Power Cleans (50/35), 12 Step Ups (24/20) with Dumbbells – pick a dumbbell weight that allows for continued movement

Extra

Accumulate 3 Minutes L-sit hanging from Pull Up Bar

 


SATURDAY 1/5

Teams of 4

AMRAP 10 Minutes (you go I go)

Team members 1 and 2: 100m Run Sprint, 5 Burpees, 10 KB Deadlifts, 5 Pull Ups

Team members 3 and 4: 200m Row Sprint, 5 Burpees, 10 Goblet Squats, 5 Push ups

Rest 2 mins then switch movements (run to row/vice versa). After both groups have done each AMRAP…

10 min MAX Wallballs – 2 people work 2 people hold a plank, switch if someone drops from plank

Sandbag Grace

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WEDNESDAY 1/2

Warm-up

10 Fast Burpees, 1:00 Squat Hold, 10 Calorie Bike/Row Sprint, 1:00 Squat Hold, 10 Fast Burpees, 1:00 Squat Hold

Mobility Recommendation: 2:00 gut smash per side

Strength

Back Squat: 3-3-3-3-3 – keep the weight heavy, but without a large variance in weight, 5 heavy sets of 3

Conditioning

Sandbag Grace: 30 Sandbags over the shoulder (150/100lbs)

 


THURSDAY 1/3

Warm-up

Power Snatch Skill Work: 5 High Hang Muscle Snatch, 5 Hang Muscle Snatch, 5 OHS – repeat with power snatch and squat snatch variants

Mobility Recommendation: Double LAX ball on T-spine (2-3 minutes), 2:00 puppy dog stretch

Strength

Every :90 for 15 min: 3 Power Snatches AHAP – drop and reset between reps, build in weight across the 10 sets

Conditioning

AMRAP 7 Minutes: 3 Pull Ups, 3 Power Snatches (95/65) – increase by 3 each round (6,6..9,9..12,12…), power snatches should be touch-and-go for the first half of the workout

Happy New Year!

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Monday 12/31

Classes at 9 and 10am. Regular class schedules resume Wednesday 1/2.  (SEATTLE ONLY)

Classes at 6am, 7am and 9am. Regular class schedule resumes Wednesday 1/2. (MT SHASTA ONLY)

4 Rounds: 10 T2B, 50’ OH Walking Lunges

Metcon

30 min AMRAP: 200m Run or 250m Row, 7 C2B Pull-ups, 5 HSPU, 9 KB Swings (53/35) – 30 sec rest

C: 3 Muscle-ups, KB 70/53

F: 100m Run or 150m Row, 3 Pull-ups, HRPU, KB 35/26


Tuesday 1/1

Happy New Year!

Back Squat, Team WOD, & Yoga

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Friday 12/28

Strength

Back Squat: 10-10-16 – try to beat week 1

Metcon

18 min EOMOM: 18 Cal AB or 25 Cal Row, 15 T2B, 12 OHS (95/65)

C: OHS 115/75

F: 12 Cal AB or 18 Cal Row, 15 Sit-ups, 9 OHS 65/45


Saturday 12/29

Teams of 2, 25 min AMRAP: 30 Cal Row/Bike, 30 Wallballs (20/14), 30 Push-ups, 30 T2B, 400m Run

Alternate rounds, you go, I go. Both teammates run/row together.

C: WB 30/20

F: WB 14/10, K2C


Sunday 12/16

Yoga @ 10am

C&J

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Wednesday 12/26

Metcon

20 min AMRAP: 20 Burpees, 20 Thrusters (95/65)

C: 135/95

F: 65/45


Thursday 12/27

Squat Clean & Jerk: 7×2

Metcon

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

C: DB 70/50

F: DB 35/25, Singles

LOCATIONS

Seattle

Mt Shasta

MT SHASTA

1119 Ream Ave, Mt Shasta, CA 96067

mtshasta@stonewaycrossfit.com

Phone:  (206) 930-7169

SEATTLE

101 Nickerson St, Seattle, WA 98109

info@stonewaycrossfit.com

Phone:  (206) 930-7169