• 24 July 2017


    Announcements

    Yoga - Thursday @ 7:30pm - Saturday @ 8am

    Monday July 24th, 2017

    STRENGTH:
    5 Legless Rope Climbs
    Rest 2:00
    4 Legless Rope Climbs
    Rest 1:30
    3 Legless Rope Climbs
    Rest 1:00
    2 Legless Rope Climbs
    Rest :30
    1 Legless Rope Climb

    WOD:
    Teams of 3
    400m Sandbag Run (50/35#)
    125 Pullups
    400m Sandbag Run
    100 Calorie Airdyne
    400m Sandbag Run
    75 Front Squats (135/95#)
    400m Sandbag Run

  • 25 July 2017

    Tuesday July 25th, 2017

    STRENGTH:
    EMOM x 10:00
    ODD: 5 TTB & 5 OHS
    EVEN: 3 Bar Facing Burpees + 3 Strict TTB

    WOD:
    4 Rounds:
    21/18 Cal Airdyne
    18 Thrusters (65/45#)
    15 Banded Ski Erg Pulls

  • 26 July 2017

    Wednesday July 26th, 2017

    STRENGTH:
    30-20-10 of:
    GHDSU
    Deadlift (225/155#)

    WOD:
    3 Rounds for Time:
    500m Row
    400m Run
    Rest 3:00 between rounds

  • 27 July 2017

    Thursday July 27th, 2017

    STRENGTH:
    3 Rounds of 1:00 Max Effort Ring Rows

    WOD:
    15 Min AMRAP
    15 Ab Rollouts
    15 Pullups
    10 Cleans (135/95#)

  • 28 July 2017

    Friday July 28th, 2017

    STRENGTH:
    Power Clean + Front Squat

    (60%/2+3)
    (65%/2+3)
    (70%/2+3)
    (75%/2+3)x2

    WOD:
    4 Rounds For Time:
    30 Calorie AirDyne
    10 Bench Press (185/125#)
    5 Box Jumps (30/24")

  • 17 July 2017

    Announcements

    July 22/23rd Camping Trip @ Neah Bay!
    Email questions to - crossfitanacortes@gmail.com

    Monday July 17, 2017

    STRENGTH:
    3 Supersets of:
    25 GHDSU
    1 Plank (Hands on resting barbell, feet elevated)

    WOD:
    For Time:
    200m Sandbag Run
    15 Overhead Squats (185/135#)
    200m Sandbag Run
    30 V-ups
    200m Sandbag Run
    45 Deadlifts (185/135#)
    200m Sandbag Run
    60 Wallballs (20/14#)

  • 18 July 2017

    Tuesday July 18, 2017

    STRENGTH:
    Back Squat (60%/5), (65%/5), (70%/5)x3

    WOD:
    4 Rounds
    Minute 1: 1 Round of Strict Cindy
    Minute 2: 15/12 Calorie Row
    Minute 3: Max Clean and Jerks (135/95#)

  • 19 July 2017

    Wednesday July 19, 2017

    STRENGTH:
    15 Strict HSPU
    Rest 1:00
    12 Strict HSPU
    Rest :45
    9 Strict HSPU
    Rest :30
    6 Strict HSPU
    Rest :15
    3 Strict HSPU

    WOD:
    100 Wallballs (20/14#)
    75 Banded KB Swings
    50 Calorie Row
    25 Box Jumps

  • 20 July 2017

    Thursday July 20, 2017

    STRENGTH:

    Super Slow Lunges (L/R legs separate)

    WOD:
    4 Rounds
    1 Mile (1600m) AirDyne
    13 DB Plank Rows (45/25#)

  • 21 July 2017

    Friday July 21, 2017

    STRENGTH:
    4 Sets
    3 Scap Circles (Forward & Back)
    3 Weighted C2B Pull-ups
    3 Kipping C2B Pull-ups

    WOD:
    6-9-12-9-6 of:
    Bar Facing Burpees
    Front Squats (185/135#)
    Pull-ups


  • 10 July 2017


    Announcements

    SUP WOD - July 15th - Meet at Seafarer's Park 12pm -
    (Only Yoga and 9am class that day)

    July 22nd Camping at Neah Bay -
    Email gym with questions -  crossfitanacortes@gmail.com

    Monday July 10, 2017

    STRENGTH:
    5 Rounds
    1:00 Max Effort Calorie Airdyne
    1:00 Rest

    WOD:
    For Time
    30 Sumo Deadlift High-Pull (135/95#)
    10 Muscle-Ups
    30 Bent Over Rows (135/95#)
    10 Muscle-Ups


  • 11 July 2017

    Tuesday July 11, 2017

    STRENGTH:
    Midline Work
    2:00 Supine GHD Hold
    :45 L-Sit
    1:30 Supine GHD Hold
    :30 L-Sit
    1:00 Supine GHD Hold
    :15 L-Sit

    WOD:
    AMRAP 15
    12 Calorie Row
    12 Tire Flips
    9 Toes to Bar

  • 12 July 2017

    Wednesday July 12, 2017

    STRENGTH:
    Snatch - (60%/3), (65%/3), (70%/3), (75%/3)x3

    WOD:
    5 Rounds
    15 Box Jumps 24/20
    10 Hang Power Snatches (75/55#)
    1 Sled Push (90/45#)

  • 13 July 2017

    Thursday July 13, 2017

    STRENGTH:
    4 Sets
    -100m Dumbbell or Kettlebell Carry (1 in each hand)
    -8 Dumbbell or Kettlebell split squats or stationary lunges

    WOD:
    5 Rounds For Time
    40 Mountain Climbers
    :30 Hollow Body Hold
    11 Rings Row


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