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Friday 1/19

Bench Press: 6×3

For Time: 50 Goblet Squats (53/35), 40 American KB Swings (53/35), 30 Burpees, 20 V-Ups, 10 DB Man Makers (45/25), 20 V-Ups, 30 Burpees, 40 American KB Swings (53/35), 50 Goblet Squats (53/35)

C: KB 70/53, DB 55/35

F: KB 44/26, DB 25/15


Saturday 1/20

Our 8am basics and 9am classes will be combined into one class running from 8:30-10:00. We are participating in a memorial WOD in honor of Pierce County Sheriff Deputy Daniel McCartney, a navy veteran and coach at Yelm CrossFit killed on January 8, 2018. He leaves behind a wife and three sons. If you cannot attend, please consider donating at https://www.youcaring.com/mccartneyfamily-1063050.

 

Teams of 3, 3 RFT: 2000m Row, 14 DB Thrusters (50/35), 34 KB Swings (70/53), 484 DUs, 108 Burpees, 2000m Row, 18 Deadlifts (225/185)

2000m + 14 reps = the year he started with Pierce County

34 reps = his age when he passed

484 reps = his badge numbers

108 reps = date of his passing

2000m + 18 reps = the year of his passing

3 rounds for his 3 sons left behind

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Wednesday 1/17

Every 90s for 3 min: Squat Clean x 5 (@0:00, 1:30)

Every 60s for 3 min: Squat Clean x 3 (@3:00, 4:00, 5:00)

Every 45s for 3 min: Squat Clean x 2 (@6:00, 6:45, 7:30, 8:15)

Every 30s for 3 min: Squat Clean x 1 (@9:00, 9:30, 10:00, 10:30, 11:00, 11:30)

Total of 33 reps

5 RFT: Run 200m, 7 Pull-ups, 7 Power Cleans (135/95), 7 Burpees

C: 155/115

F: 95/65


Thursday 1/18

Athlete’s Choice: work on those skills

For time: 1000m Row – then – 80 Medballs cleans (30/20), 60 Box Jumps (24/20), 40 HSPU, 20 Man Makers (35/25), 10 Muscle Ups – then – Run 800m

F: Medball 20/14, Box 20/16, Hand Release Push-ups, Man Makers 25/15, Replace MU with 10 Pull-ups and 10 Ring Dips

30 minute cap. Athletes can do movements in any order, but they must keep track of their reps. Must start/finish with run/row.

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Monday 1/15

Complex, 7×1: Push Press + Jerk – try to achieve a 1RM for the complex

For time: 600M Run, 15 Power Cleans (115/75), 40 Wallballs (20/14), 15 Power Cleans (115/75), 600 M Run

C: 135/95, WB 30/20

F: 95/65, WB 16/10

This workout can be tough on the back so plan your weight accordingly.


Tuesday 1/16

16 min EOMOM: 8 Back Squats – use the first 2 sets to get to a heavy working weight and stay there

Diane, 21-15-9: Deadlift (225/155), HSPU

F: Scale weight and HSPU variations accordingly.

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Friday 1/12

Athlete’s Choice: work on those skills

For Time (Any Order): 60 S2OH (115/75), 60 Power Cleans (115/75), 60 HR Push-Ups, 60 Cal Row, 6 x 400m Run – Hard 35 min cap. Can you finish?

F: 95/65


Saturday 1/13

Teams of 2, 30 mins AMRAP, one partner working at a time: 50 Box Jumps (24/20), 50 Pull-Ups, 50 KB swings (53/44), 50 Weighted Lunges, 50 T2B, 50 Push Press (95/65), 50 Medball Cleans (20/14), 50 Wallballs (20/14), 50 Burpees, 50 DUs

C: Box 30/24, KB 70/53, Barbell 115/75

F: Box 20/16, KB 44/35, Barbell 75/45, WB 14/10, 3:1 Singles

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Wednesday 1/10

Muscle Clean: 4×3 – move up in weight each set

Power Clean: 4×3 – move up in weight each set

22 min AMRAP:

0:00-4:00: Run 400m – then – T2B – rest 2:00

6:00-10:00: Run 400m – then – Double Unders – rest 2:00 (3:1 for singles)

12:00-16:00: Run 400m – then – SDLHP (115/75) – rest 2:00

18:00-22:00: Run 400m – then – HSPUs

C: K2E, 3:1 Singles, SDLHP 95/65, Pike Push-ups

F: SDLHP 135/95


Thursday 1/11

Weighted Pull-ups: 5-5-3-3-1-1-1-1 – find a new 1RM

Nancy, 5 RFT: Run 400M, 15 OHS (95/65)

F: 75/45

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Monday 1/8

16 min EOMOM: Power Snatch, Squat Snatch, OHS – move up in weight until you miss

15 min AMRAP: 10 Burpee Box Jump Overs (24/20), 50m Farmer Carry (53/35), 10 Alternating Pistols

C: Box 30/24, KB 70/53

F: Box 20/16, KB 35/26, Air Squats


Tuesday 1/9

Front Squat: 5×8 – use a working weight, probably around 50-60% of 1RM

DB Strict Press: 4×10 – no failing because of weight, use a working weight

For time: Run 200M, 100 DUs, Run 200M, 80 Sit-Ups, Run 200M, 60 Push Ups, Run 200M, 40 Wallballs (20/14), Run 200M, 20 Power Cleans (135/95)

C: V-ups, PC 185/135

F: 3:1 Singles, WB 14/10, PC 95/55

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Friday 1/5

Back Squat: 7×3 – use the first 2-3 sets to work to a heavy working weight and stay there

Dumbell Press: 7×8

10 min AMRAP: 15 Wallballs (20/14), 10 Pull-ups, 5 Deadlifts (225/185)

C: WB 30/20, Strict Pull-ups, DL 275/225

F: WB 14/10, Ring Rows, DL 185/135


Saturday 1/6

In teams of 2, complete for time with 1 person working at a time: 100 Wallballs (20/10), 90 HR Push-ups, 80 Deadlifts (115/75), 70 Medball cleans (30/20), 60 S2OH (115/75), 50 V-ups, 40 Burpee Box Jump Overs (30/24), 30 Power Cleans (135/95), 20 Thrusters (135/95), 10 x 200m Run

F: WB 16/12, DL 95/65, Medball Cleans 20/16, S2OH 95/65, Box 24/20, PC & Thrusters 115/75

 

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Wednesday 1/3

Jerk: find a new 1RM

20 min AMRAP: Run 400m, 60 DUs, 30 Wallballs (20/14), 15 Burpees – strive to go unbroken on every movement

C: WB 30/20

F: 3:1 Singles, WB 14/10


Thursday 1/4

Deadlift: 6×3 – should be approaching 85-90% of 1RM by final set

Jackie: 1000m Row, 50 Thrusters (45/35), 30 Pull-ups

C: WB 30/20, KB 70/53, DB 70/50

F: WB 14/10, KB 35/26, DB 30/20

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Monday 1/1

Bench Press: 5×8 – should be heavy enough that you might fail the 7th or 8th rep

15 min AMRAP: 5 T2B, 10 Burpees, 15 Goblet Squats (53/44)

C: KB 70/53

F: K2E, KB 44/35


Tuesday 1/2

Athlete’s Choice: time to work on those skills

Tabata Barbell, 8 sets each at 20 secs on 10 secs off*: Deadlift (185/135), Power Clean (135/95), Front Squat (115/75), Push Press (95/55)

Then Tabata, 4 sets each at 40 secs on 20 secs off*: Run 100m, V-ups, Wallballs (20/14), Burpees

*1 Min Rest between each movement (entire workout takes 39 mins)

C: 225/185, 185/135, 135/95, 95/65

F: 135/95, 95/65, 65/45, 45/35 | Sit-ups and WB 14/10

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Friday 12/29

Athlete’s Choice: time to work on those skills

Karen: 150 Wallballs (20/14) – rest 5 minutes

Annie, 50-40-30-20-10: DUs, Sit-ups 

F: WB 14/10, 3:1 Singles


Saturday 12/30

Heavy Chipper, in Teams of 4 Complete in Order: 100 Thrusters (115/75), 200 Weighted Sit-ups (30/20), 300 KB Swings (55/44), 200 Medball Slams (30/20), 100 Heavy Wallballs (30/20)

Each team member must complete 4 x 400m run at some point in the workout, only one person working with weights at a time. Sit-ups can be alternating. As many as 4 can run at once. 40 minute time cap.

 

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
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