Sunday

Suz getting psyched to lift heavy

WOD Schedule

CLOSED/ Rest Day

Read: 

When the open ends, life begins

Watch:

Changing his life one day at a time

Saturday

Handstands in the snow

WOD Schedule

9am

WOD

"Running with Annie"

1 mile run

(to the Fremont Bridge and back)

rest 2 minutes

Double Unders

Sit-ups

50/40/30/20/10

Friday

Please don't let the weight fall on my head...

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

WOD 

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100lb / 65lb)

3 Chest to bar Pull-ups

6 Thrusters

6 Chest to bar Pull-ups

9 Thrusters 

9 Chest to bar Pull-ups

12 Thrusters 

12 Chest to bar Pull-ups

15 Thrusters 

15 Chest to bar Pull-ups

18 Thrusters 

18 Chest to bar Pull-ups

21 Thrusters 

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 

Watch:

Facing Obstacles: Doing the open with cancer

Jess and Cheryl having some CrossFit fun

Thursday

WOD Schedule

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

Yoga is Canceled

WOD

Snatch (power or squat)
5, 5, 3, 3, 1

4 Rounds
5 Bar Burpee Squat Snatch
5 Med Ball Wall Throws (Each Side)
5 Push Ups
5 Tuck Jumps

Read:

Would you go on a beer-only fast?

Watch:

This kid is awesome!

Wednesday

Seattle Sunrise

WOD Schedule

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

Open Gym

4pm

WOD

Skill:

KB Turkish Get-Ups

3 Rounds

30 Swings 53/35

15 Front Squats 135/95

Reminder: 

Hydrostatic Body Fat Testing is on Friday from 3-7pm. Sign up with Coach Scott or Jess. 

Watch: 

Pure Talent I tell you! 

Tuesday

Skylee working hard to get a weighted pull up

WOD Schedule

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

Yoga

7pm

WOD

Deadlift

5, 5, 3, 3, 1

Push Press

5, 5, 3, 3, 1

AB Series

Repeat cycle 2 or 3 times with 1 min rest between each round

Leg Drop x 8 each leg

Toe Touches x 8 each leg

Hip Lift x 8

V-up x 8

Knees to Chest x8

Read: 

Scientists have found antibodies that prevent most HIV strains from infecting human cells. Holy cow!

Watch:

3 Part Progression on Muscle Ups without a false grip from gymnasticswod.com

        

                                                

Monday

Heather perfecting her press

WOD Schedule

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

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Sunday

HAPPY EASTER! Love the ones around you. 

WOD Schedule

Closed/Rest Day

Read:

Why now is the best time to take advantage of opportunity. By Seth Godin

Watch: 

K Star doing an MWOD at Disneyland. See. You can get mobile anywhere! 

Saturday

Get out and enjoy the sun today!

WOD Schedule

9am

WOD

Teams of 2

100 Back Squats

400m Med Ball Run

100 Box Jumps

400m Med Ball Run

100 Deadlifts

400m Med Ball Run

100 Knees to Chest

400m Med Ball Run

100 Burpees

Watch:

Why you shouldn't avoid being wrong. It's a little long, but well worth watching. 

Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Thursday

Stacey and Staci getting work done!

WOD Schedule

6am, 7am, 12pm, 5pm, 6pm

9:30am CLASS CANCELED

Yoga

7pm

WOD

8 x 150m sprints 

Full recovery between rounds

4 Rounds

Renegade Row 5L/5R

Swing 5L/5R

Weighted Sit-up 5L/5R

High Pulls 5L/5R

Read:

Really? A Deadlift competitor at 70 years old? How and why to pursue your unrealistic athletic goals according to Tim Ferriss.

Watch: 

Gatorade is following 14 potential NFL rookies on their journey to the pros. Below is Everything to Prove: Episode 8 about Husky, Jake Locker. We get a sneak peak at training, diet, and life challenges. Sidenote: If you want the most up to date lockout info, check out: http://www.nfllockout.com/

Wednesday

When was the last time you updated your goals?

WOD Schedule

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

12 PM CANCELED

Open Gym

4pm

WOD

Back Squat

5, 5, 5, 5+

AMRAP 12 min

10 Box Jumps

10 Air Squats

10 Supermans

150 m Farmer Walk

Read:

We hate to admit it, but there is more to life than CrossFit. Ever thought of taking a grand adventure around the world? Here are 11 Reasons to Stop Dreaming and Start Planning Your Round the World Trip.

Watch:

Hopes this brightens your day...

Jake S and his ukulele

Tuesday

Molly and Molly completing games workout 11.1

WOD Schedule

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

Yoga

7pm

WOD

Buy In:

30 Hollow Rocks

Strict Press

3x12 @ 65% of 1RM

Finisher:

21-15-9

Push Press

V-up

Read:

Meat vs. Wheat from Primal Wisdom. Interesting article with info from the China Study!

Monday

Jess at the Mall of America with her awesome volleyball team

WOD Schedule

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

Open Gym

4pm

WOD

"Do a Girl"

Choose one of the following 3 Benchmark workouts.

“Mary”

Complete as many rounds in 20 minutes as you 

can of:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-up

"Angie"

100 Pull-ups

100 Push-ups For time

100 Sit-ups

100 Squat

“Jackie”

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups

Watch:

Check Claudette Hilliard, a Forever Athlete competing in the 2011 CrossFit Games.

Sunday

How would you respond if your child brought this home

*post in comment

WOD Schedule

Rest Day

Watch: Your Coaches in Action 11.2

StoneWay CrossFit Open WOD 11.2 - Scott vs Corey from stonewaycrossfit on Vimeo.

Read:

Stupid CrossFit

by Lisbeth

Saturday

WOD Schedule

9am

WOD

"Saturday Team WOD-tastic!"
3 rounds of

(Teams of  5 or less)

1 minute each station:

10m Sprints

Handstand Push-ups

Lateral Lunges

500m row/400m run

Rest

Friday

Pick up the weight and go!

WOD Schedule

CrossFit Open ALL Classes

6am, 7:30am, 12pm, 4pm, 5pm 6pm

WOD

CrossFit Games Open 11.4

Complete as many reps as possible in 10 minutes of

60 Bar-Facing Burpees

30 Overhead Squats, 120/90

10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).

Watch:

CrossFit Games Open Description

Read:

Martina Barbaro Speaks

by CrossFit on 4/14/11

Thursday

Game of the Day: Fill in the caption

*post caption in comment

WOD Schedule

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

YOGA

7pm

WOD

MWOD

Shouler Mobility

15 minutes

"Thursday Team WOD"

4 rounds

KB Swing, 90s

Plank, 90s

2 partner per team, one partner swings the KB while other holds the plank.  Add up each teams combined KB swings and that is their score.

Watch:



Wednesday

WOD Schedule

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

OPEN GYM

4pm

CrossFit Essentials-#4

6pm

New upcoming CFE series begins, May 2nd!

Sign Up Today!!!

WOD

Weighted Push-ups

5-5-5+

3 rounds

5 wall walks

20 OH Lunges, 45/25

30 abmat sit-ups

Question of the Day:

What are your feeling regarding CrossFit Games 11.4

post in comment area

Watch:

WOD Demo with Cherie Chan - video [wmv] [mov]

Tuesday

Taylor locking out

WOD Schedule

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

YOGA

7pm

WOD Schedule

Deadlift

5-5-5+
(15 minute cap)

10................1

SumoDeadlift High Pull, 95/65

Broad Jump

Push-ups
(hand release)

Watch:

Guess What's Coming: Jesse Ward
(Owner of Lynnwood CrossFit, even though it says CrossFit Dublin)

Monday

Kelly and Mickle swinging on the bar

WOD Schedule

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

OPEN GYM

4pm

CrossFit Essentials

6pm

WOD

"Jumping Kelly"

5 rounds of:

100 Double Unders

30 Box Jumps

30 Wallballs

Read:

CrossFit and Bad Girls

by Lisbeth

Question of the Day:

How has CrossFit changed your life?

We want to hear all about it.  Lay it all out today in the comment area how different you are since the day you stepped into StoneWay CrossFit or whereever you started your CrossFit career.  Don't hold back be as raw as you need to be to get the point across how badass you have become.  To all the timid folks in the crowd, this is your time to scream so everyone can hear your story.  Let your story be told today!

Sunday

WOD Schedule

Rest Day

Watch:

Kristan Clever, Katie Hogan and Rebecca Voigt on Open Workout 11.3 - video [wmv] [mov]

Saturday

Team WOD in session

WOD Schedule

9am

WOD

Team WOD (teams of 2)

150 KBS

10 Burpees

150 MB Throws to a partner

10 Lateral Burpees

150 SDHP’s

10 Burpees

150 Push-Ups

10 Lateral Burpees

400m Run

Watch:

Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]

Read:

What If?
by Lisbeth

Friday

It's "Game Day"!  Let do this!

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

WOD

CrossFit Open 11.3

AMRAP 5 minutes

Squat Clean, #165/#110

Push Jerk, #165/#110

Watch:

WOD Demo with Pat Sherwood and Heather Bergeron - video [wmv] [mov]

Read:

Fear

by Coach

Thursday

WOD Schedule

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

OPEN GYM

7am

YOGA

7pm

WOD

3 rounds of:

800m run

50 Back Extension(Superman)

30 Toes to Bar

Watch:



Post in comment one thing you took from this video

Wednesday

WOD Schedule

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

CrossFit Essentials #2

6pm

OPEN GYM

4pm

WOD

Max Tire Flips
x 3
60 seconds with 60 second rest

70 Double Unders

60 Lunges
50 Sit-ups
40 Pull-ups
30 Wallballs
20 HSPU
10 Burpee

Watch

Update on the CrossFit Open: Week 2

Watch:

"Forging Elite Fitness ... While Pregnant" with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]



Tuesday

WOD Schedule

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

OPEN GYM

7am

YOGA

7pm

WOD

"Bear Complex + Run"

4 Rounds of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Rack Jerk

x 5 cycles

+

400m run

*135/95

Watch:

Mikko Salo workout at Reebok CrossFit One - video [wmv] [mov]

Recipe:

Homemade Recovery Drink

by Jessica Kuzma

Monday

Kelsey getting busy on the bar with Patty

WOD Schedule

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

CrossFit Essentials

6pm

Sign Up TODAY for the series starting Today!

OPEN GYM

4pm

WOD

Overhead Squats

(40% of your 1RM Back Squat)

With a continuously running clock do one Overhead Squat the first minute, two OHS the second minute, three OHS the third minute... continuing as long as you are able.

50 Lateral Burpees

*set up a bar and

Watch:

Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]

Read:

Darkness

by CrossFit Lisbeth

Sunday

Skylee Jane, Week 2 Leader in WOD 11.2

WOD Schedule

Closed

Watch:  Where would we be if we started in high school?

High School Athletes Who Kick Ass

Saturday

Thanks for the advice Jason!

WOD Schedule

9am

WOD

"Piggy Back"

Teams of 2

AMRAP 20 min

20 Partner Back to Back Squats

150m Partner Carry 

40 Partner Get-Ups

Question:

How would you "Paleoize" this meal? Leave your suggestions in the comments section. We'd love to hear from you.