Tuesday | CrossFit Essentials “Graduation Day!!!”

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 7am- “Graduation Day”  WOD “12 Days of Christmas” Day 2 2 Handstand Push Ups *Must be inverted either on the wall or using a band _ Metcon In groups of 2 accumulate as many points as...

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 |...

Tuesday | CrossFit and the Way of Transformation

WOD Schedule 6am, 9;30am, 12pm, 5pm, 6pm CrossFit Essentials 7am WOD Strength Mid-Hang Snatch-2RM Back Squat-(using 1RM); 80% x 2 x 2 Metcon 3 Rounds of- 30 Box Jumps 15 Pull-ups 5 Burpees _ Read: The Way of Transformation by Coach...

Friday |

  WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm WOD Strength Clean and Jerk-1RM Front Squat-1RM Metcon 3 Rounds of: 20 Overhead Lunges (total steps), 25/10 30 KB Swing, 44/35 40 Sit-ups _ Watch: StoneWay Endurance Team...