Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (Every :90 for 9 Rounds- Rounds 1-3: 3 Reps Rounds 4-6: 2 Reps Rounds 7-9: 1 Rep) *Add weight as desired, record heaviest single. Metcon Metcon (Time) For Time: 70/50 Calorie Bike *5 Minute Cap**Scale # of calories as needed – goal is to […]
Group Class – Sat, Feb 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Mock Open WOD! Partner up and judge for each other, two heats. CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups
Group Class – Fri, Feb 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 Plate Russian Twists (R/L = 1) 10 Plate GTOH 8 Burpees to Plate (chest on floor at the bottom, face plate)*Score = rounds + reps. You choose plate weight. CASH OUT Metcon (Checkmark) Barbell Quad Smash 2x
Group Class – Thu, Feb 20 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Tempo Strict Ring Dips (5×5 @ 32X1) *32X1 = 3 second descent, 2 second pause at the bottom, drive up, 1 second pause at the top. *Add weight/scale down as needed. Preferably no bands as they will provide extra assistance at the bottom/pause portion of the rep.
Group Class – Wed, Feb 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds for Max Reps: 1 Minute: Jump Rope Cross-overs 1 Minute: Sit-ups 1 Minute: DB Goblet Lunges (50/35) 1 Minute: DB Hang Snatches (50/35, alternate every 5 reps) 1 Minute: REST *Score = total reps completed each round.
Group Class – Tue, Feb 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 9AM + 10AM Classes Only Today! The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles*Pick up wherever you left off in the previous round after resting. Score =
President’s Day WOD Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Weight) 20 Minute EMOM: 1st: 10 Pull-ups 2nd: 5 STOH*You choose STOH weight, same for all rounds. Take BB from the ground. Score = weight used.
Group Class – Sun, Feb 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Rack Reverse Lunges (5×8) *Same weight for all sets. Compare to 1/10 and try to go heavier if possible. Metcon Metcon (Time) For Time: 400m Farmer Carry (53/35 KBs, or 50/35 DBs) 800m Run *10 Minute Cap*
Group Class – Sat, Feb 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) -Valentine’s Day Partner WOD- 5 Rounds for Time: 10 Synchro T2B 20 Hang Power Snatches (75/55) 10 Synchro Bar-Facing Burpees Rx+: 15 T2B, 115/75, 15 BFB *20 Minute Cap*Once set of HPS begins, barbell must stay off the ground until all 20 reps have been
Happy Valentine’s Day! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (3×5, 3×3, 3×2) *May reset between reps but do not drop. Build as able throughout sets, record heaviest double. Metcon Metcon (AMRAP – Reps) 5 Minute EMOM: 35 Double Unders Max Reps Hand-Release Push-ups *Score = number of HR Push-ups completed.*Scale to knees as needed. For
Group Class – Thu, Feb 13 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816