Wednesday | Wender 531, Press | Week 1

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm WOD 1. Press 5 x 65% 5 x 75% 5 x 85% + * (+) Max reps 2. AMRAP 10 minutes 30 seconds Handstand Hold 15 KB Swing, 44/35 30 Plank (hand stand hold or elbow) _ Watch: Sh*t CrossFit Girls Say...

Saturday | Saturday Team WOD | CrossFit Games Open 12.1

WOD Schedule 9am CrossFit Games Open 10am Team WOD (Teams of 4) AMRAP 15 minutes 1 Barbell Carry, 200m (95/65) 20 Wallballs, 20/12 30 Toes to Bar Rest *each team will have 4 equal skilled athletes CrossFit Games Open: WOD 12.1 AMRAP 7 minutes Burpees _ Watch: WOD 12.1...

Friday | Hill of Queen Anne | Jason Khalipa

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm WOD 1. Deadlift 1-1-1-1 You will have a 25 minutes to complete your strength along one more strength if you missed one this week 2. 4 rounds of: 1 Hill run 30 Box Jumps _ Message to our members: We are starting a brand new...

Friday | Ganster Rap Friday Is Here! | Queen Anne Gyms

“So easy a 4 year old could do it with her eyes closed!” WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm WOD 1. Warm-up: Push Press/Push Jerk 2. Press 3-3-3 3. AMRAP 12 minutes 12 Ring Rows 12 Push-ups 12 V-up _ LISTEN!!! Instant Dance...

Tuesday | Valentine Day Team WOD

WOD Schedule 6am, 9:30am, 12pm, 5:30pm, 6:30pm CrossFit Essentials 7am WOD 1) “Tabata Duece” Air Squats (bottom to bottom) *each partner completes 4 rounds, every other round as the resting partner holds the bottom squats Push-up (hand release) *each...