Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 800m Run 35 T2B 15 Clean and Jerks (135/95) 800m Run 15 Clean and Jerks (135/95) 35 T2B 800m Run Rx+: 50 T2B, 185/125 *30 Minute Cap*
Group Class – Sun, Feb 2 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Weight) 10 Minute EMOM: 1st: 20/14 Calorie Row 2nd: 40 Second Bear Hug Hold w/Slamball*Score = slamball weight CASH OUT Metcon (No Measure) 3 Rounds- 20 Banded Good Mornings Side Plank 1 Minute each R/L Couch Stretch :30 each R/L
Group Class – Sat, Feb 1 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 7 Rounds for Time: 9 Double DB Thrusters (50’s/35’s) 9 Burpee Box Jumps (24/20) -1 Minute Rest- *20 Minute Cap*
Group Class – Fri, Jan 31 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP with a Partner: 10 Calorie Bike/Ski 1 Rope Climb *Partners alternate rounds. Score = total rounds completed as a team.
Group Class – Thu, Jan 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 30 Strict Pull-ups *Every time you drop from the pull-up bar, run 100m. *10 Minute Cap* Rx+: 50 Strict Pull-ups*Sub banded strict pull-ups, or 50 ring rows. Weightlifting Back Squat (5×6) *Build throughout, record heaviest set of 6.
Group Class – Tue, Jan 28 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (2×5, 2×4, 2×3) *Build as able, record heaviest. *Focus is on cycling the barbell, use “touch and go” reps. Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#*Compare to your score from 2014/2011
Group Class – Mon, Jan 27 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) *Bring a food item for the Ballard Food Bank! 20 Minute AMRAP with a Partner: 10-20-30…etc. Kettlebell Swings Box Jump/Step Overs*Partners share work as desired, “I go, you go”. Score = total number of reps completed as a team.
Bring a Friend SUNDAY FUNDAY! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (2×10, 2×8, 2×6) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Add weight throughout sets as desired. Record heaviest. Metcon (Time) 5 Rounds for Time: 200m Run 1 Minute Handstand Hold Rx+: Freestanding HS
Group Class – Sat, Jan 25 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 500m Row/Ski or .75 mile bike 30 Squat Cleans (115/75) 500m Row/Ski or .75 mile bike Rx+: 135/95 *9 Minute Cap* Gymnastics Metcon (10 Rounds for reps) BMU/C2B/Pull-up Practice 10 Minute EMOM *You choose # of reps per minute. Goal is same #
Group Class – Fri, Jan 24 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Press (2×5, 2×3, 2×2) *Build as able, record heaviest 2 reps. Metcon Metcon (4 Rounds for reps) 8 Minute EMOM: 1st: 10 Ring Dips 2nd: Max Reps Jump Rope Crossovers *Rx+: 15 Ring Dips*1 rep for every change of rope direction on crossovers (single, cross, single,
Group Class – Thu, Jan 23 Read More »
3433 16th Ave W, Seattle, WA. 98119
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