Seattle

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Monday 4/23

Back Squat: find a new 2RM – try to match your previous 1RM

3 RFT: 30 Cal Row, 20 Power Cleans (95/65), 10 OHS (95/65), 5 Strict HSPU

C: 115/85

F: 75/45

 


Tuesday 4/24

10 min EOMOM: 2 StoneWay Clean Complex @ 65-70% (1 Power Clean, 2 Front Squats, 2 Hang Power Cleans, 2 Front Squats)

3 min AMRAP: 10 Wallballs (20/14), 10 Push-ups – rest 1 min – 3 min AMRAP: 10 Squat Jumps, 10 Sit-ups – rest 1 min – 3 min AMRAP: 7 Burpees, 7 Alt. Reverse Lunges

C: 15 WB, V-ups

F: WB 16/10

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Friday 4/20

Thrusters: 5, 3, 1+ – start around 70-72% of your 1RM, last set MAX reps

5 RFT: 7 Power Snatch (95/65), 30 DUs

C: 115/75

F: 45/35, Singles


 

Saturday 4/21

Team Cindy, Teams of 3, 30 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Rotate who is working after each round, other two partners are holding a plank while their teammate finishes their round.

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Wednesday 4/18

Deadlift: 5, 3, 1+ – start around 70-72% of your 1RM, last set MAX reps

3 RFT: 8 Powers Cleans (115/85), 25 DUs, 8 Front Squats (115/85), 25 DUs, 8 Push Jerks (115/85), 25 DUs

C: 135/95

F: 65/45, Singles

 


Thursday 4/19

CF Open 17.4, 13 min AMRAP: 55 Deadlifts (185/105), 55 Wallballs (20/14), 55 Cal Row, 55 HSPU

C: DL 225/155 – this was the RX version of 17.4

F: 35 Reps of Each, DL 135/95, WB 14/10, HR Push-ups

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Monday 4/16

Back Squat: 5, 3, 1+ – start around 70-72% of your 1RM, last set MAX reps

10 RFT: 150m Run, 7 Burpees, 10 KB Swings (53/35)

C: 9 Burpees, KB 70/53

F: 5 Burpees, KB 35/26

 


Tuesday 4/17

10 min EOMOM: 2 StoneWay Snatch Complex @ 60-65% (1 Power Snatch, 2 OHS, 1 Hang Snatch, 2 OHS)

3 min AMRAP: 10 HR Push-ups, 10 Air Squats – rest 1 min – 3 min AMRAP: 6 DB Power Cleans, 6 DB Push Press (50/35) – rest 1 min – 3 min AMRAP: 10 T2B, 10 DB Lunges (50/35)

C: DB 70/50

F: 5 HR Push-ups, DB 35/20, Sit-ups

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Friday 4/13

Thrusters: 3-3-3+ – start around 65-70% of your 1RM, last set MAX reps

For time, 30-20-10-5: Deadlifts (185/115), HR Push-ups, K2C

C: DL 225/155, HSPU, T2B

F: DL 95/65, Push-ups, Sit-ups


 

Saturday 4/14

Teams of 2, 27 min AMRAP: 50 KB Swings (44/26), 50 Push-ups, 50 Walking Lunges, 50 Burpees, 50 T2B, 50 Calorie Row

One partner working at a time while the other rests.

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Wednesday 4/11

Deadlift: 3, 3, 3+ – start around 65-70% of your 1RM, last set MAX reps

15 min AMRAP: 10 DB Snatches (35/20), 16 Air Squats, 20 Sit-ups

C: DB 50/35, Pistols, V-ups

F: DB 20/15, 12 Air Squats, 15 Sit-ups

 


Thursday 4/12

3 Rounds: 1 Min Burpees, 1 Min DB Push Press (35/20), 1 Min Box Jumps Overs (24/20), 1 Min Russian KB Swings (53/35), 1 Min Max Cal Row, 1 Min Rest

C: DB 50/35, KB 70/53

F: DB 25/10, Box 20/16, KB 35/26

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Monday 4/9

Back Squat: 3, 3, 3+ – start around 65-70% of your 1RM, last set MAX reps

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

C: 115/75

F: 45/35

 


Tuesday 4/10

StoneWay Clean Complex: 1 Power Clean, 2 Front Squats, 2 Hang Power Cleans, 2 Front Squats – find a 1RM

12 min EMOM: 12 Cal Row, 10 Pull-ups, 8 Burpees

C: 15 Cal Row, 10 C2B, 12 Burpees

F: 8 Cal Row, 15 Ring Rows, 6 Burpees

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Friday 4/6

Thrusters: 5-5-5+ – start around 60-65% of your 1RM, last set MAX reps

Annie on Roids: 80-70-40-30-20 of DUs and Sit-ups

F: Annie, 50-40-30-20-10 of Singles and Sit-ups


 

Saturday 4/7

Teams of 2, 24 min AMRAP: 50 Cal Row, 10 Pull-ups, 40 KB Lunges (53/35), 10 Pull-ups, 30 Wallballs (20/14), 10 Pull-ups, 20 Burpees, 10 Pull-ups, 400m Run

Can start half the group on the row working down and half on the run working up.

While one person works the other rests holding a KB. You can break up reps any way you want, but your partner must have the KB off the ground for the reps to count.

 

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Wednesday 4/4

Deadlift: 5, 5, 5+ – start around 60-65% of your 1RM, last set MAX reps

StoneWay Snatch/OH Complex: 1 Power Snatch, 2 OHS, 1 Hang Snatch, 2 OHS – find a 1RM

 


Thursday 4/5

Hang Squat Clean: 3, 3, 3 start with a moderate weight and build as mechanics are sound

3 RFT: 400m Run, 30 HR Push-ups, 20 T2B, 10 DB Snatch (35/20), 10 HSPU

C: DB 50/35

F: DB 25/10

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Monday 4/2

Back Squat: 5, 5, 5+ – start around 60-65% of your 1RM, last set MAX reps

For time: 30 OHS (95/65) – then – 5 rounds of: 12 Box Jumps (24/20), 12 T2B – then – 30 Front Squats (95/65)

C: 135/95

F: 45/35, Step-ups, Sit-ups

 


Tuesday 4/3

16 min EOMOM: 4 Push Jerks – start with moderate weight and increase weight if mechanics are good

15 min AMRAP: 10 Pull-ups, 15 Wallballs (20/14), 10 HSPU

C: 20 HSPU

F: 12 Push-ups

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

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