Saturday

Team WOD crew

WOD Schedule

9am

"Saturday Team WOD"

3 rounds of:

(45/35)

50 SDLHP

50 Front Squats

50 Press (strict/push/jerk)

200m run

*bar can not touch the ground during the round, if so 5 burpees by each member of the team

Watch:



StoneWay CrossFit Member Update

Quote of the Day

"Sweat if the lubricant of success"

Strength

Push Jerk

5-5-5

Power Clean

3-3-3

Metcon

"DT"

5 rounds of:

12 Deadlift,#155/#115

9 Hang Cleans, #155/#115

6 Push Jerk, #155/#115

Coach-13:06, Corey-13:29

StoneWay CrossFit Member's Updates

 Colin S. climbed Mt. Rainier over the weekend and summitted on Sunday, 6/27.  You can pull Colin aside next time you see him and talked to him about his hike.  But you can also read his teams BLOG.  Colin managed to keep me updated and also send me a picture of him at the summitt of Mt. Rainier 

(Colin at the summitt of Mt. Rainier)

The Overhead Lifts

Quote of the Day

“Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally.”

 – Mark Rippetoe.

Strength-Week 2

Military Press

Set #1- 3 reps x 70% 1RM

Set #2- 3 reps x 80% 1RM

Set #3- 3+ reps x 90% 1RM

(max reps as possible)

Metcon

AMRAP 3 minutes

#1-Press

Rest-3 minutes

#2-Push Press

Rest 3-minutes

#3-Push Jerk

*You can rest in the over head position, if you set bar down = 5 burpee penalty

*If you drop and empty bar, compared to putting down = 10 burpee penalty

*MUST perform burpee before next heat

Shoulder Press, Push Press, Push Jerk- The Over Head Lifts

by Greg Glassman

The More We Get Together The Happier We'll Be

"Team WOD"

In Teams of 2 complete the following:

250M Farmer's Carry [1.5 Pood/ 1 Pood]

3 Push Jerk's [135/95]
5 Front Squats
7 Dead Lifts

*Each team member must complete 8 Rounds individually.[16 Rounds Collectively]

*While 1 team member is completing the 250M Farmer's Carry, the other team member must complete 2 Rounds of 3 Push Jerk's, 5 Front Squats, and 7 Dead Lifts.

*If the 2 rounds are not completed by the time the 1st team member returns from the Farmer Carry, there is a 10 Burpee penalty.

[Only the team member who did not complete the 2 rounds is penalized, not both team members]

AB Challenge
Not for time:
75 Elbows to Knees

*Focus on lifting knees to elbow and being in control.  You can kip.  The purpose of today is to practice this movement. 
*When you post, post how this challenge went and what was the hardest part

CrossFit For The Triathlete

012510

AMRAP 20 minutes

50ft bear crawls
5 push jerks, #65/#95
10 Double Unders

Crossfit For The Triathlete
by Kevin Hughes

Terry's Journey
by Scott Rodriguez