Coach Jonah Kai helping John finish his first RX Pull-up WOD

On January 14th, we are hosting our 1st CrossFit event “Resolution Revolution 2012” and we want you to be a part of it!  Find a partner (your spouse or significant other would be an awesome choice) and register HERE!!!  If you do not want to compete we’d love to have you help us to judge, set-up/break down, or anything misc.  If interested email us, info@stonewaycrossfit.com.

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

CrossFit Essentials

7am

WOD

1)

Pull-ups (weighted)

3-3-3-3

*increase weight by using additional weight or use less band resistance

2)

“Tabata Deadlift”

8 rounds of:

20 seconds ON (working)

10 seconds OFF (rest)

Men-135

Women-95

*maintain lower lumbar curve, no rep for every rounded back

then……

3 rounds of:

200m run

25 squat hops

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Read:

Born to Learn by Coach Jess