Mt Shasta

Register for Class HERE

MONDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

Back Squat

3-3-3-3-3

Workout notes: Warm-up to 70-75% of your 1RM then start your workout reps

 

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TUESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Joshie” 

Complete 3 rounds for time of:

21 DB snatch, right arm

21 L Pull-ups

21 DB snatch, left arm

21 L Pull-ups

Coaches Corner:

Best Motivational Speech Ever: Secret to Success

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FRIDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Tabata Something Else”

Complete 32 intervals for 20 seconds of work followed by 10 seconds of rest of:

Pull-ups

Push-ups

Sit-ups

Air Squats

 

SATURDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

AMRAP 25 minutes

5 Burpees

8 DB snatches

12 Lunges

*1 partner works and the other rests.  Partner A completes a full round then partner B goes.

Coaches Corner:

This is WHY you don’t succeed – Simon Sinek

 

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WEDNESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

3 rounds for time of:

15 Deadlifts, 225/155

15 Handstand Push-ups

15 Thrusters, 95/65

 

THURSDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

2k row

100 Air squat

1 miles run

100 Push-ups

 

Coaches Corner: 

Every day before you get out of bed, set ONE goal that you want to accomplish today!

 

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MONDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Cindy” 

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Air Squats

OR

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

 

TUESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Grace”

30 Clean and Jerks, 135/95

 

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FRIDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“CrossFit Total”

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

SATURDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“TEAM WOD”

AMRAP 4 minutes

5 Burpees

10 Air Squats

*partner A does burpees and partner B does air squats.  After each partner completes their movement, they switch.

REST 2 minutes

AMRAP 10 minutes

100m run

Max KB swings

*parter A run 100m, partner B completes max kb swings until parter A returns.  Continue alternating for 10 minutes.

REST 2 minutes

AMRAP 6 minutes 

25 Wall-ball shots

25 Toes 2 Bar

 

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WEDNESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

 

Snatch

1-1-1-1-1-1-1-1

Training notes: Take time to warm-up. Build to 80-85% of your 1RM before your workout begins

THURSDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Nasty Girls”

3 rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang power cleans, 135/95

 

Coaches Corner: 

Original “Nasty Girls” demo video – CrossFit.com

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MONDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

Complete as many rounds as you can in 20 minutes of:
5 Handstand Push-ups

10 L Pull-ups

15 Walking lunge step

 

TUESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

 

4 rounds for time:

400m run

rest 2 minutes

Coaches Corner: 

Running the Wheel Analogy – Brian Mackenzie

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FRIDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Nancy”

5 rounds

400m run

15 Overhead Squats

SATURDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“TEAM WOD- You GO, I Go”

400m run

48 Handstand Push-ups (strict)

48 Dumbbell snatches

*REST 2 minutes*

20 Cal row or Bike

50 Wall-ball shots

60 Pull-ups

400m run

***40 minutes time cap***

 

Coaches Corner: 

Run your day or your day will run you – MUST WATCH!

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Register for Class HERE

WEDNESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

5k Row or Run

Workout notes: Come in!  If you are thinking about coming up with a reason to not come, then ignore that voice and come in!

 

THURSDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

Deadlift

1-1-1-1-1-1-1

Workout notes: Take time to build up to 75-85% of our 1RM and then start your workout

 

Coaches Corner: 

Be Phenomenal and don’t think you are not!  Confidence is the first thing you need before you do anything.  So go do ANYTHING you want.  You got this!

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MONDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Filthy Fifty”

50 Box Jump

50 Jumping Pull-ups

50 KB Swings

50 Walking Lunges (steps)

50 Push Press

50 Back Extensions

50 Wall-Ball Shots

50 Burpees

50 Double Unders

TUESDAY

  1. Warm up: General and Specific on the whiteboard
  2. Workout of the Day:

“Lynne”

5 rounds of max reps of:

Body weight bench press

Pull-ups

Coaches Corner: 

Play to win in ALL that you do.  Don’t be ok with mediocrity.

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