Friday

The way you might feel after today's open WOD...Just a little bit gassed.

Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4 pm

WOD

CrossFit Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push-Ups

15 Box Jumps (24"/20")

Read:

Are you bulletproof? 

Watch:

Page Nutt demonstrates the WOD. Do you think her push-ups are legit? You be the judge

Thursday

You ready to make your own sweat angel today?

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN Gym

7am

Yoga

7pm

WOD

800m  run

15 KB Swings

800m run

15 KB Swings

800m run

15 KB swings

Read:

Keep your head in the game with LP over at Shoreline CrossFit. 

Watch:

Laugh of the day

Wednesday

Gabe killing a box jump

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

*Graduation Day

WOD

Push Press

5-5-3-1

1000m Row

21-15-9 

Thrusters

 Bent over Row

1000m Row

Read and Watch:

Check out the Instructions for Workout 11.2. Are you ready for workout number two of the Open? 

Tuesday

Brit's first attempt at a max deadlift

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

WOD

Max Squat Clean

Read:

Ever think you can't do something in class? Be inspired by the story They Said He Would Never Walk Again

Watch: 

Check out this video from our neighbors down at CrossFit HEL in Portland. Coach shows and explains the difference between the power clean and the squat clean.  

Monday

Coach Scott teaching the pull-up

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

"Barbara"

5 Rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Watch:

Do you have any fears? Check this out.

Part 1:

Part 2:

Sunday

WOD Schedule

Closed

Rest Day

Watch:

Week 1 of the Reebok CrossFit Games Open at Atlas CrossFit - video [wmv] [mov]

Saturday

The 6pm class getting work done

Schedule

9am

WOD

"Happy Saturday"

Teams of 3

AMRAP 15 min

150m Farmer Walk

Burpee

Box Jump

While one teammate is farmer walking, the other two are 

doing as many burpees and box jumps as possible. Count the total score.

Watch:

Do you know how to combat your swelling after an injury?

Friday

Where Kelly should be sitting on her birthday

Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

"Kelly's Birthday WOD"

3 Rounds 

36 Wall Ball

12 Plank Row

12 Broad Jumps

12 Split Squats (Each Leg)

12 Knees to Elbows

Read:

Want to cultivate your talent? Try staring. 

Stare to Win

Watch:

Wednesday

Taylor giving her IT band some love

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

WOD

Mobility: 10 minutes 

Foam Roll, Band Stretch, Couch Stretch

Treat your body right!

Skill practice: 15 min

Work on something you suck at

Deadlift

Butterfly Sit-ups

Dips

21-15-9

Read:

Nine Things Successful People Do Differently

Watch:

 Adrian Bozeman and Kelly Starrett on mobility prep for the CrossFit Open Workout #1 

Tuesday

Would you wear these shoes to a workout?

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga
7pm

WOD

400 m run

30 Pull-Ups

400 m run

30 V-ups

400 m run

30 V-ups

400 m run

30 Pull-Ups

400 m run

Read:

Strategies for Snatching during a WOD
http://www.atlascrossfit.com/uploads/atlas/file/CFJ_Castro_SnatchStrategies.pdf

Watch:

Someone looks a little frustrated. Practice, Practice, Practice Everyone!!!

Coach Jess Vs Double Unders from stonewaycrossfit on Vimeo.

Monday

Tim preparing for a weighted pull-up

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

WOD

Max Back Squat

(15 min Time Limit)

Heavy Thruster

Heavy KB Swing

Burpee

5,4,3,2,1

30 second rest

4,3,2,1

30 second rest

3,2,1

30 second rest

2, 1

Watch:

Anyone have issues with their double unders last week?!?

Check this out:

Sunday

WOD Schedule

Rest Day

Watch:

CrossFit Kids at the Arnold Sports Festival with Miranda Oldroyd- video [wmv] [mov]

Saturday

WOD Schedule

9am

WOD

"Team WOD"

AMRAP 15 minutes

200m run

KB Swing, 44/35

Push-ups

Rest

Workout is dependent on the runner on each team.  For 15 minutes each team achieves as many repetitions as possible.  At the end of the time limit each team will tally their score, more reps wins!

Watch: Get inspired!

"From Losing 124 Pounds to the Open" by Maura Brown, CrossFit Journal preview video [wmv] [mov]

Friday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM 

7am

CrossFit Open

All athletes will have a judge and are welcome to come in throughout the day.  All visitors MUST call us  to set an appointment.  WOD #1 will be submitted today.

WOD #1

AMRAP 10 minutes

30 Double Unders

15 Power Snatches, #75/#55

Watch:

CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]

Thursday

We train together, sweat together and we warm-up together

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Yoga

7pm

WOD

"Jonah-Kai Bday WOD"

(20 minutes time limit)

400m run
33 Box Jumps
33 True Push-ups
33 Toes to Bar
33 WallBall, 20/12
33 Pull-ups
33 Lunges
33 KB High Pulls
400m run
*remaining time complete as many burpees as possible
*score is all about the burpees

Watch:

Wednesday

Patty getting it it done at the Saturday Team WOD

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essential

6pm, Class: 2

SIGN UP TODAY!!!

WOD

Max Dead Hang Pull Ups

"Fun Run"

5K

*bring your running shoes

Read/Watch:

The Opt-In Process

by CrossFit

*StoneWay CrossFit is registered to "Opt-In" this week

Tuesday

Austin doing his weighted push-ups

SIGN UP for the CROSSFIT OPEN TODAY

Join StoneWay CrossFit

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Yoga

7pm

WOD

Deadlift 5 rep Max

(15 minute cap)

18-15-12

Deadlift, #95/#65

Hang Clean, #95/#65

Push Press, #95/#65

Watch:

Monday

Saturday's Team WOD, 3/12

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essential-Opening Day

6pm

*spots still available.  Sign Up Today!!!

WOD

Max Handstand Hold

3 x max holds

(10 minute cap)

5 rounds of:

50 Air Squats

7 Handstand Push-ups

10 Burpees

then.......

100 abmat sit-ups

Read:

Roots/Bulbs/Tubers-The Safe Starches

by Jessica Kuzma, M.S., R.D.

Sunday

WOD Schedule

Closed

Upcoming CrossFit Essential Series

SIGN UP TODAY!!!

WOD

Rest Day

Read:

6 Things Every Small Business Can Learn From Lady Gaga

by Carol Higgins

Saturday



WOD Schedule

9am

Team WOD

AMRAP 12 minutes

12 Knees to Chest

12 Medball Clean

12 Strict Press

then...........

1 mile run

Watch:

"Dede Moreno: CrossFitting with Osteopenia" - video [wmv] [mov]

Friday

"We start together, we finish together"

-coach

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

UPCOMING CROSSFIT ESSENTIAL

Sign Up Today!!!

WOD

Front Squat Max

(15 minute cap)

"Fran"

21-15-9

Thruster, 95/65

Pull-ups

There will be a 7 minute time limit today.  Determine your weight and rep scheme that will allow you to finish under 7 minutes.  3-2-1....Go!!!

Read:

Fooling Around With Fran

by Greg Glassman

Watch:

Thursday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Nutrition Seminar

5:30pm

Yoga

No Yoga Tonight

WOD

Max Double Unders

3 x 60 seconds

1 minute Rest

"Tabata Thursday"

20 sec(work): 10 sec(rest) x 8 rounds

Push-ups

Sit-ups

Chin-ups

Mountain Climbers

Read:

Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

by Squidoo

Wednesday

Coach WOD (Friday @ 11am): Mike, Gabe, Russ, Jess, Allison, Corey, Fran and Scott

SIGN UP TODAY

Upcoming CrossFit Essential series or CrossFit 101

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

WOD

"Dirty 30"

30 Box Jumps

30 Jumping Pull-ups
30 KB Swing, 53/35

30 Lunges

30 Knees to Elbows

30 Push Press, (65/45)

30 Superman

30 Wallballs, (20/12)

30 Burpees

30 Double Unders

Read:

Welcome to the CrossFit Games!

Watch:

"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv] [mov]

Tuesday

Jessica Kuzma last Saturday at the Paleo Seminar. Next Seminar this Thursday at 5:30pm

SIGN UP TODAY!!!

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Yoga

7pm

*No yoga Thursday (3/10)

WOD

Push Jerk Max (20min cap)

then......

Complete 4 total cycles

AMRAP 3 minutes

15 KB Swings

5 HSPU

*after 3 minutes run 200m

 rest 90 seconds

Watch: This is our mission statement and what we do 

Monday

Fran from CrossFit206 and Coach Scott during the Coaches WOD

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essential

"Graduation Day"

6pm

Next CrossFit Essential Series Starts, March 14th

SIGN UP TODAY!!! or Call me (206) 930-7169

WOD

(Workout of the Day)
4 rounds of:

30 Lateral Jumps (over bar)

15 Deadlifts, 225/155

30 Lunges

Watch:

"I Was Told I Couldn't" with Euan Robertson - video [wmv] [mov]

Sunday

The 6am crew starting Coach Jess's birthday off right!

WOD Schedule

Closed

CrossFit Essential

Sign Up Today for the Upcoming Series, March 14th

Rest Day

Watch:

"Fran" at the Arnold Sports Festival - video [wmv] [mov]

Saturday

Corey owner of Mercer Island CrossFit

WOD Schedule

9am

Paleo Nutrition Seminar

10am

"2 Heads are Better Than One"

(Teams of 2)

100 Medball Throws

100 Medball Cleans

100 Medball Press

800m run or 40 burpees

50 KB Swings

50 KB Deadlifts

100 KB Cleans

(left and right combined)

400m run or 25 burpees

Watch:

Friday

Birthday Handstand Pose

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

Overhead Squat

5-3-2-1

"Death by Thruster"

#115/#75

Thrusters on the minute
Execute 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the 3rd and so forth until you can’t complete any more thrusters in that specified minute.

Watch:

Thursday

 Coach Katie and Coach Corey of Mercer Island CrossFit going head to head

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

YOGA

NO Yoga Tonight

5 rounds of:
150m Farmers Walk

20 Push-ups

7 Single arm KB Push Press, Right

7 Single arm KB Push Press, Left

*pick your weight

Watch:

"Matriarchy" with Greg Glassman - video [wmv] [mov]

Wednesday

Everyone singing "Happy Birthday" to Coach Jess

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essential

6pm

Max Tire Flips

3 x 60 seconds

rest 60 seconds

A)

OPT Flight Simulator

Unbroken Double Unders

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

*must stop in between sets, can not single skip in between

*if you stop in the middle of a set, you must start over

B)

OPT Scaled Flight Simulator

Unbroken Double Unders

5/10/15/20/25/20/15/10/5

*see rules above

Read:

Can a Poor Diet Cause Acne?

by Jessica Kuzma, M.S., R.D.