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...

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...

Saturday Team WOD in Queen Anne!!!

Saturday WOD Schedule 9am WOD TEAM WORKOUT Teams of 3.AMRAP in 15 minutes, only one person may be working at a time: Front Squat (135/95), 15 Reps. Double Unders, 75 Reps. * A 10lb plate must be held by each member not working * The barbell must be cleaned or, using...