thewod

Posted on: October 20th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Warm-up (No Measure)

Bring sally up (squat)

Metcon

Team of 3:

AMRAP-15

1-Row for Cal

2-DUs

3-400M Run

Switch Everytime Partner Comes from The Run and score is Cals

Posted on: October 18th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Complex

EMOM-15

Min1: 6 Bench Press Medium weight

Min2: 50Ft Plate Overhead carry

Min3: 5 E/A Banded Rotator cuff

B: Metcon (2 Rounds for reps)

2 Rounds

3 min each

30 SDHP (75/55)

with time remaining ME jump rope

Rest 3 min then repeat

Posted on: October 17th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Front Squat (4X5)

Week 2 FS

FS 4X5 Tempo (33X2) @60%

B: Metcon (Time)

4 Rounds

100M run with MDball

12 Box jump overs

10 Push press (95/65)

Posted on: October 16th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Deadlift (6X6)

6 sets

@65%

DB bent rows 6 E/A

B: Metcon (AMRAP – Rounds and Reps)

AMRAP-6

200M row

12 WB (20/14)

8 P.cleans (115/75)
Rest 2 minutes After you finish it

C: Metcon (Time)

One Round

200M Row

12 WB (20/14)

8 P.cleans (115/75)

Posted on: October 15th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Gymnastics Monday

Gymnastics monday

5 minutes of Handstand work

EMOM-10

ODD: 3-5 HSPU

EVEN: 5 strict TTB

B: Metcon (2 Rounds for reps)

TABATA 2 rounds

1st Round

Jumping squats

Push ups

Rest 1 Minute

2nd round

jumping lunges

Pull ups

Posted on: October 14th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Complex

6 sets

1 hang P.clean

1 Front squat

1 push press

1 push jerk

building

B: Metcon (Time)

2 rounds

400M run

14 DB snatches

60 DUs

10 Ring dips

14 DB snatches

60 DUs

10 Ring dips

Posted on: October 13th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Core Mash potatoes

3 rounds (partner)

25Ft wheelbarrow Each then

1min plank Both

(for experinced athletes you walk to the wall) then your parnter helps you to a hanstand hold for 30 sec

B: Metcon (AMRAP – Reps)

Partner WOD:

1 Min each station 15Min:

-Tire flips

-Burpees

-WB

-TTB

-BOX jumps

20 sec between Stations

Posted on: October 11th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Metcon (Time)

10 rounds

1 rope climb

20 back squat (45/35)

50Ft Farmers carry (70/53)

Posted on: October 10th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Front Squat

B: Tempo cycle Wod (Time)

TEST WOD

6-9-12-15

DL (225/155)

Row 300m between sets

Posted on: October 9th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Shoulder Press (4X7)

strict press @60-65%

ME Side delts after each set

B: Metcon (4 Rounds for reps)

4 rounds of 2 min each

200M sprint

then ME push ups in the remaining time

rest 1 min between sets