Seattle

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Monday 10/23

14 min EOMOM: 5 Squat Snatches (Touch-n-Go) – start light, add weight each set

5 RFT: 8 Hang Power Cleans (115/85), 8 Front Rack Backward Stepping Lunges, 8 Shoulder-to-Overhead

C: 135/105

F: 75/45

 

Tuesday 10/24

Squat Cleans: 5-5-5-3-3-3-1-1-1 – drop and reset on all early sets, add weight on each set

5 Rounds: 60 sec max calorie Assault Bike – 15 sec rest – 60 sec max Sumo Dead Lift High Pulls (95/65) – 15 sec rest – 60 sec max Knees-to-Elbows – 15 sec rest – 60 sec max Push-ups – 75 sec rest

C: 115/85, feet on 45lb plate for push-ups

F: 65/35, knee ups

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Friday 10/20

Deadlift: 5×5 @ 45-75%, 2×5 @ 85-90%

For max weight: 7 minutes of burpees to a plate (15lb+) – rest 5 minutes – 12 minutes to set heavy clean and jerk

C: burpees to 10″ target

F: 5 minutes of burpees

 

Saturday 10/2

Teams of 3 : 9 Hill Runs (1 at at time, each person does 3), while 1 teammate is running, other 2 will complete max reps of*: Pull-ups, Box Jumps, KB Swings, Wallballs, Push-Ups, Toes-to Bar, Goblet Squats

*Must move through movements in order. Once you move past one movement, you cannot go back to that movement. One person works at a time. Score is total time and total reps completed during the time it takes to finish 9 hill runs.

F: can cut hill run to half way up.

 

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Wednesday 10/18

Back squat: 5×5 @ 45-75%, 2×5 @ 85-90%

4 rounds for max reps (3 minutes on, 3 minutes off): 5 Pull-ups, 10 Push-ups (feet on 45 lb plate), 15 Goblet Squats (44/26)

C: wear 20lb vest

F: push-ups from floor, air squats

 

Thursday 10/19

The Chief, 5 rounds of max reps in 3:00 of: 3 Power Cleans (135/95), 6 Push-Ups, 9 Air Squats – 1:00 rest between rounds

C: all cleans must be touch and go

F: 95/65

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Monday 10/16

Snatch Drills: high hang power snatch (3 x 5 light-medium), low hang power snatch (5 x 3 medium+) – don’t drop the bar between reps

3 Rounds, 4 minutes each: 20 Cal Row then use rest of time for AMRAP of 10 Power Cleans (105/75), 5 Lateral Burpees Over Bar – rest 1 minute between rounds

C: 155/105, bar facing burpees

F: 75/55, regular burpees

 

Tuesday 10/17

16 min EOMOM: 5 Ground-to-Overhead – stay with push jerk as long as possible

5 RFT: 20 Wallballs (20/14), 20 KB Swings (53/44), 10 Box Jump Overs (20/16) – box jumps must clear the box

C: WB 30/20, KB 70/53, Box 24/20

F: WB 14/10, KB 44/26, Box 16/10 (use plates if needed)

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Friday 10/13

Deadlift: 5×5 @ 40-70%, 2×5 @ 75-80% – intentionally light, do not go heavy

5 rounds: 60 sec max calorie row – 15 sec rest – 60 sec max box jumps (24/20) – 15 sec rest – 60 sec max shoulder-to-overhead (95/55) – 90 sec rest

C: box jumps 30/20, S2O 135/95

F: box jumps 20/16, S2O 55/35

 

Saturday 10/14

Teams of 2 (same-sex pairs), 5 RFT: 20 partner deadlifts (255/185), 30 partner wallballs* over a pull-up bar (20/14), 40 partner medball sit-ups (20/14), 50 partner box jumps (25 each, alternating reps)

C: deadlift 315/255, WB 30/20, box jumps 30/24

F: deadlift 185/105, WB 14/10, box step-ups 20/16

*On wallballs, both people squat during each rep.

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Wednesday 10/11

Back squat: 5×5 @ 40-70%, 2×5 @ 75-80% – intentionally light, do not go heavy

3 rounds for max reps (45 Seconds on, 15 off): KB swings (53/35), wallballs (20/14), burpees

C: KB 70/53, WB 30/20

F: KB 35/26, WB 16/10

 

Thursday 10/12

Emily, 8 RFT: 30 double unders, 15 pull-ups, 30 air squats, 100m sprint, rest 2 min

C: 10 RFT

F: 6 RFT, 60 singles, 15 ring rows

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Monday 10/9

Snatch Drills: drop snatch (3 sets of 5 light), halting squat snatch (above knee, 3 sets of 3 medium), squat snatch (5 sets of 3 medium+, drop and reset each rep) – focus on speed under the bar

10 min EMOM: 5 burpee box jumps (24/16), 5 front squats (115/75)

C: 30/24, squats (155/105)

F: 20/16, squats (75/45)

 

Tuesday 10/10

Hang Cleans: high hang squat clean (3 sets of 5 light-medium), low hang squat clean (5 sets of 3 medium-heavy) – focus on not pulling with the arms but rather on speed in dropping below the bar

For time: 1,000 row, 80 double unders, 60 push-ups, 40 DB snatches (50/35), 30 pull-ups

C: push-ups w/feet elevated 4-8″, DB 70/50, C2B

F: DB 35/15, ring-rows

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Friday 10/6

Warm-up: 400m run – then – 4 rounds not for time of: 5 burpees, 10 v-ups, 15 banded tricep pulldowns

1 RM Strict Press: 15-20 min – recommended warm-up scheme of  8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

For time: 800m row, 100 air squats, 80 mountain climbers, 60 push-ups, 40 sit-ups, 20 pull-ups, 800m row

F: 400m row

 

Saturday 10/7

Teams of 2, 2 rounds for time: 10 handstand push ups, 20 deadlifts (185/125), 30 box jumps (24/20), 50 pull-ups, 50 medball toss (20/14), 100 partner situps w/ med ball – rest 3 minutes between rounds

C: deadlift 225/155, box jumps 30/24, C2B, med ball 30/20

F: deadlift 135/95, box jumps 20/16, ring rows, med ball 16/12

*One person working at a time during the HSPUs, deadlifts, box jumps, and pull ups. Both people work at the same time with the medball throw and situps.

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Wednesday 10/4

Warm-up: 200 single skips – then – 2 rounds not for time: 20 mountain climbers, 20 glute bridges

1 RM Deadlift: 15-20 min – recommended warm-up scheme of  8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

4 RFT: 200m run, 75 double unders, 30 KB swings (53/35), 15 pull-ups

C: KB 70/53, C2B

F: 150 singles, KB 35/26

 

Thursday 10/5

Warm-up: 500m row – then – 3 rounds not for time of: 30 sec activated lat hold on rig with plate or dumbbell between feet (athlete chooses suitable weight), 15 wall angels, 20 push-ups

1 RM Snatch: 15-20 min – recommended warm-up scheme of  8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

20min AMRAP: 50m farmer carry (53/35), 50m walking lunges, 50m handstand walk

C: 35/26, 30 sec handstand hold

F: 70/55

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Monday 10/2

Warm-up: 400m run – then – 3 rounds not for time w/an empty barbell of: 10 good mornings, 15 back squats, 20 bent over rows

1 RM Back Squat: 15-20 min – recommended warm-up scheme of  8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

5 RFT: run 400 meters, 15 bench presses (135/95)

C: 185/125

F: 95/65

 

Tuesday 10/3

Warm-up, 4 rounds not for time (w/empty barbell): 15 deadlifts, 15 front squats, 15 push presses

1 RM Clean & Jerk: 15-20 min – recommended warm-up scheme of  8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

DT, 5 rounds for time: 12 deadlifts (135/95), 9 hang power cleans (135/95), 6 push jerks (135/95)

C: 155/105 – must complete at this weight to qualify for the board

F: 105/75

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
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