WOD

Deadlifts and Running

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MONDAY 2/24

WARM-UP

2-3 ROUNDS (10 MIN CAP)

:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups

5 Cat/Cows
10 Good Mornings

5 Tempo DL (3 sec UP, 3 sec HOLD at top, 3 second DOWN to floor)

 

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift

(Score is Load)

“RIPCORD”
4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

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TUESDAY 2/25

WARM-UP

ON A 12:00 RUNNING CLOCK…

2 ROUNDS
1:00 Bike
10 Tempo Push-ups (3 sec DOWN, 1 sec PAUSE on the floor, 1 sec UP back to starting position)
10/10 Single Arm Tempo DB Floor Press (3 sec DOWN, 3 sec PAUSE, 1 sec UP)

10/10 Single Arm DB Arnold Press

2 ROUNDS
:30 HS Hold
:30 Inch Worms

:30 Burpees

1:00 Bike

 

WORKOUT

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

“ISABEL” and Partner Workout

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FRIDAY 2/21

**WARM-UP**

GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)

INTO…

2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to 1⁄2 Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side)

 

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*

*Power or Full, Athlete Choice (Score is Load)

BENCHMARK WORKOUT

“ISABEL”

FOR TIME
30 Power Snatch (135/95)|(95/65)

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SATURDAY 2/22

TBA

Barbells and Kettlebells

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WEDNESDAY 2/19

**WARM-UP**

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)
‘25 SA DB OH Walk (R)

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses
10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

 

STRENGTH

5 SETS*
1 Push Press +
2 Push Jerk +
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

 

OPTIONAL COOL DOWN

FOR RECOVERY 5:00

Foam Rolling Upper Back / Shoulders

(No Measure)

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THURSDAY 2/20

**WARM-UP**

ROLLING GAME – Have the class go through 4 rounds.  Teams of 2 (each partner rows twice).  Each partner rows to 100m and tries to gets as close to 100 as possible.  Once you stop rowing, you let the meters continue rolling until it stops.  If it lands on 100 EXACTLY, no penalty.  If it does not land on 100, you perform X amount of reps you were from 100.  Each team performs PENALTY after each round.

Movements: Air Squats, Push-ups and Sit-ups

Example: If your rower lands on 98, you perform 2 Air Squat, 2 Push-ups and 2 Sit-ups.

Then…

3 Rounds of…
5/5 SA KB Sumo Deadlift

5/5 SA Russian KB Swings
10 Plank Transitions
10 Scap Pull Ups

 

WORKOUT

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Burpee Pull-ups or Burpee Ring rows

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

(Score is Reps)

FINISHER

3 SETS
1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

Cardio and Deadlifts

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MONDAY 2/17

**WARM-UP**

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike

8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

 

WORKOUT
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups 50 Up-Downs
30 Hand Release Push-ups 40 DBL KB FR Lunges
50 Box Jump + Step-Down 400m Run

*Weight Vest Optional (Score is Time)

COOL DOWN

FOR RECOVERY
5:00 Flow Stretching – Full Body

(No Measure)

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TUESDAY 2/18

**WARM-UP**

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings 8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

 

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

(Score is Load)

WORKOUT

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

VALENTINES DAY and PARTNER WORKOUT

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FRIDAY 2/14

HAPPY VALENTINES DAY!!!

 

**WARM-UP**

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

 

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups (HSPU)*

*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs IntermediateStrict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps

(No Measure)

“LOVE LOSS”

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time

(Score is Time for Each Set)

———————————-

SATURDAY 2/15

TBA (COACHES CHOICE)

Partner Warm-up and Cardio

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WEDNESDAY 2/12

**WARM-UP**

PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s (Romanian Deadlifts)
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans

 

WORKOUT

AMRAP x 7 MINUTES

1-2-3-4…and so on Bar Muscle-Ups

2-4-6-8..and so on Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

FINISHER

3 SETS
30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

———————————-

THURSDAY 2/13

**WARM-UP**

GUIDED WARM UP – Use this time to prep for movements in the workout. Easy paced and focused on form here.

Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

 

WORKOUT

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike
20 Perfect Push-Ups

30 Sit-Ups
40 Walking Lunges

1:00 Athlete Choice*

*Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps
or Quad Heel Touches or Sit-Thrus

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
5:00 Flow Stretching & Calm Breathing

(No Measure)

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