Monday | “Airforce WOD”

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm StoneWay Endurance Rest Day WOD “AirForce WOD” 20 Thrusters, 95/65 20 SumoDeadlift HighPull 20 Push Jerks 20 Overhead Squats 20 Front Squats _ Read: Filling the Void: Thoughts on Learning and...

Thursday | Heavy Singles and Heavy Doubles

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 7am WOD Strength Mid-hang clean + power jerk – 2RM Back Squat – Heavy single; 80% of that x 1 x 4 Metcon 21-15-9 Push-ups Weighted Sit-ups Broad Jumps _ Watch: Abi Grove | NorthWest Iron War |...

Wednesday | Hook Grip or Not? | Queen Anne Cardiovascular

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm WOD Strength Clean Pull – 90% x 3 x 3 Front squat – 80% x 2 x 3 Metcon 3 rounds of: 300m run, 3 min recovery _ Read: Hook Grip or Not Overhead by Greg...