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 »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for Time: 6 Deadlifts (225/155) 9 T2B 12 Alternating Pistols *25 Minute Cap* RX+: 275/185, 12 T2B
Group Class – Wed, Jan 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 5 Minutes: Max Reps Burpees to Target*Target height should be at least 6” above reach. Weightlifting Complex: 2 Hang Power Cleans + 2 Jerks (*15 Minutes, build to a heavy rep.)
Group Class – Tue, Jan 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon MLK Day Partner WOD (AMRAP – Rounds and Reps) 30 Minute AMRAP- Buy-in: 1 Mile Run (together) Then, AMRAP in remaining time: 15 Synchro Dumbbell Snatches (50/35) 19 Synchro Sit-ups 68 Wallballs (20/14, share reps as desired “I go, you go”) 01/15/1968 = Day of Martin Luther
Martin Luther King Jr. Day Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 200m Double KB Front Rack Carry 7 Wall Walks 200m Double KB OH Carry 7 Wall Walks 200m Farmer Carry 7 Wall Walks *KBs = 53’s/35’s *Rx+: 100’ HSW (2x 25’ down and back) *20 Minute Cap*
Group Class – Sun, Jan 19 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Romanian Deadlift (RDL) (2×10, 2×8, 2×6) *Build as able, record final set Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 5-10-15…etc. Box Jumps (30/24) Calories on Row/Bike/Ski *Score = total number of reps completed.*Choose a higher box than normal!
Group Class – Sat, Jan 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3 Rounds for Time: 15 Overhead Squats (95/65) 15 Pull-ups *8 Minute Cap* Weightlifting Squat Snatch (Build to a challenging single in 12 Minutes) *Goal is ROM, stay as light as needed to get full depth on squat.
Group Class – Fri, Jan 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (8 Rounds for calories) 8 Rounds: In :90, 5 – 50’ Shuttle Sprints (25’ down, 25’ back) Max Calorie Bike in Remaining Time *3:00 rest after each round**Score = number of bike calories completed each round.
Group Class – Thu, Jan 16 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 2025 CF Open Registration starts today!! CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb*Compare to
Group Class – Wed, Jan 15 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816