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...

Monday | CrossFit Puzzle and Movements

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm StoneWay Endurance 4pm WOD Strength Snatch Pull -(using 3RM); 90% x 3 x 3 Clean & Jerk – (using 1RM); 80% x 1 x 3 Metcon 1 rounds of: 1 minute of Air Squats 1 minute of Leg Raises (hands under...

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...

Vote StoneWay CrossFit Best CrossFit Gym in Western Washington

Monday WOD Schedule 6am, 9:30am, 12pm, 5pm “Paleo Challenge Seminar” 6pm *meet up stairs CrossFit Essentials, #3 6pm – WOD Push Jerk-4RM, 90% x 4 x 2 Push Press-5RM, 90% x 5 x 2 Back Squat-5RM, 90% x 5 x 4 Bent Row– 5 RM, 90% x 5 x 2 Unachored...

Friday

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm   Open Gym 7am, 4pm   WOD Strength: Deadlift, Press, Squat 5x 65% 5x 75% 5+x 85%   Metcon: AMRAP 12 min 5 Cleans 10 Burpees 15 KB Swings   Read: Hard work paid off for this man. It can for you...