Valkyrie Strength and Conditioning – Group Class Metcon 12 Days of Christmas WOD (Time) *In the style of the song… 1, 2-1, 3-2-1, etc.* 1 – 100m Run 2 – BMU or C2B Pull-ups 3 – Hand Release Push-ups 4 – Alt. Pistols 5 – Push-Presses 6 – Front Squats 7 – Hang Power Cleans […]
Group Class – Mon, Dec 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (5-5-3-3-1-1-1) *From the rack, build as able throughout sets. Record heaviest single. *If ROM is difficult, keep weight light and continue with sets of 5. Metcon Metcon (AMRAP – Rounds) 5 Minute EMOM: 10 Box Jump Overs (24/20) 10 Kettlebell Swings (53/35) *RX+: 30/24, 70/53*Score
Group Class – Sun, Dec 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP with a Partner: 5 Burpee Pull-ups 10 Calorie Row *Partners alternate rounds, “I go, you go”.*Score = total team rounds + reps. If scaling pull-ups, sub 4 ring rows/assisted pull-ups + 4 burpees to target.
Group Class – Sat, Dec 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Beth’s Holiday WOD (Time) “Jingle Jumper” 5 Rounds for Time: 50 Double Unders 16 Dumbbell Hang Snatches (50/35) *12 Minute Cap* CASH OUT Tabata V-ups (AMRAP – Reps) 8 rounds of :20 work/:10 rest*Score = total reps completed. Rx V-up = straight legs, touch shoelaces or
Group Class – Fri, Dec 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Chris’s Holiday WOD (Time) “Hotel, Motel, Holiday Inn” 1-2-3-4-5-6-7-8-9-10 Double DB Deadlift Double DB Front Squat Renegade Row *50’s/35’s *Renegade Row = 1 Push-up, Row R, Row L *20 Minute Cap*
Group Class – Thu, Dec 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 400m Run 1:00 Ring Support Hold *Hold may be cumulative. Reduce hold time or sub box support holds as needed.Run = 4 reps, Hold = 6 reps *RX ring support hold = elbows locked. As soon as elbows
Group Class – Wed, Dec 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 STOH (15 Minutes – Build as able.) *Record heaviest complex. Metcon Coach Carly’s Holiday WOD (Time) “Half Karen Complex” For Time: 25 Wallballs (20/14) 7 Deadlifts (135/95) 7 Hang Cleans 7 Front Squats 7
Group Class – Tue, Dec 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (10 Rounds for reps) 10 Rounds: In 2:00- 20/14 Calorie Bike or Ski Max Reps Pull-ups/T2B* -2:00 Rest- *Alternate pull-ups and T2B each round (round 1 = pull-ups, round 2 = T2B).*Score = number of pull-ups/T2B completed each round. *Scale bike/ski as needed to have at
Group Class – Mon, Dec 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (3-3-3-2-2-2-1-1-1) *Build throughout sets, record heaviest. Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP: 1-2-3…etc. Hang Power Cleans (115/75) 2-4-6…etc. Lateral Hops over Bar (over/back=1)*Two-foot takeoff for hops. *Score = total reps completed.
Group Class – Sat, Dec 14 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Emily’s Holiday WOD (Time) “Math is the Hardest Part of CrossFit” For Time, complete in any order/partition as desired: 100 Cal Row or Bike, or 1 Mile Run 100 DB Snatches 100 Single Arm DB Thrusters 100 DB Box Step-overs (24/20)*Dumbbell weight: 50/35 *30 Minute Cap*
Group Class – Fri, Dec 13 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816