thewod

Posted on: October 8th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Gymnastics monday (week 6)

4 sets

6s ozzy Pull ups

1 legless rope climb (3 seated attempts)

B: Metcon (Time)

100M walking lunges

75 sit ups (GHD)

50 DB thrusters

25 pull ups

100M walking lunges

Posted on: October 7th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Cleans

EMOM-10

2 Squat Cleans @70%

B: Metcon (AMRAP – Rounds and Reps)

AMRAP-3

4 Hang Power Cleans

6 Shoulder to Overhead

4 Burpees over the bar

Rest 2 minutes and repeat

RX: 95/65

C: Warm-up (No Measure)

Mandatory Mobility 🙂

Posted on: October 6th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Jumpin

3 Rounds for reps

2 mins Max effort Jumping jacks

rest 1 minute between rounds

B: Metcon (Time)

In teams of 3

150/100 WB

125/75 TTB

75/35 Box jumps

one working at a time each min the 2 resting 3 burpees

Posted on: October 4th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Bench

4×6 Bench Press @70-75%

4×10 Reverse DB fly’s

B: Metcon (Time)

21-15-9-15-21

DB Push Press (20/15)

KB Sumo DL High Pull (53/35)

Posted on: October 3rd, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Back Squats (3×10)

Back squat 3X10 (across 65%)

100 ft Towel Farmers carry

B: Metcon (AMRAP – Rounds and Reps)

AMRAP-15

5 Power Cleans (135/95)

3 MU (6 C2B)

15 Slam Balls

50 Double Unders

Posted on: October 2nd, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Snatch Deadlift

Snatch grip deadlift 3×3

(3 Sec pause in each pos.)

B: Snatch Complex

1 Snatch Pull + 1 Power Snatch

(1 Light, 1 Medium, 1 Heavy)

C: Metcon (2 Rounds for time)

8-6-4-2

HSPU

Box Jumps

T2B

(Rest 1 minute and repeat)

Posted on: October 1st, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Pistol Work (4×10)

Pistol Progression

4×10

DB Single Leg Box Squats

GHD Hip Extensions

B: Metcon (No Measure)

Emom-10

E: 12 RKBS (70/53)

O: 8 Target Burpees

Posted on: September 30th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Complex (6×1)

Every 90 seconds for 9 minutes (building)

1 Power Clean

1 Hang Squat Clean

1 Push Press

1 Back Squat

()

B: Metcon (3 Rounds for time)

3x400m run

Posted on: September 29th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Ladies Only Classes

A: Gymnastics

2 rounds Alternating

ME holds

Handstand hold

Bar Hang

If you get less than 30 sec each then 3 rounds

B: Metcon (Time)

For time:

120DU

120 CTB

120 HPS (75/55)

120 DU

Posted on: September 29th, 2017 by Stone Hill CrossFit


Stone Hill CrossFit – Regular Classes

A: Mash Potatoes

2 rounds Alternating

ME holds

Handstand hold

Bar Hang

if you get less than 30 sec each then 3 rounds

B: Metcon (Time)

Team Series WOD 2 (15 min cap)

For time:

120DU

120 CTB

120 HPS (75/55)

120 DU