Monday

Post coaches WOD

(Left to Right: Mike, Gabe, Russ, Coach Jess, Coach Allison, Coach Corey, Coach Fran, and Coach Scott

WOD Schedule

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

Open Gym

4pm

CrossFit Essentials

6pm

Sign up for the NEW Upcoming Series, starting May 10th at 7am!!!

WOD
(20 minute cap)

Back Squat
5-5-5+
(55%, 60%, 65%)
+ = as many reps as possible

AMRAP 12 minutes
400m run
12 HSPU

Read:

100 Books every high school student should read. How many have you read?

Watch:

What is the gymnastics WOD?

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:



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

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

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? 

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]

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:

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:

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:

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: