• 16 July 2018

    Strength
    Deadlift: 6 x 2 @ 80%

    WOD
    For Time
    50 Power Cleans (185/135)

  • 17 July 2018

    Strength
    Double Under Practice
    Points of performance:
    Keep feet close together
    Stand straight while jumping
    Flick the wrists instead of twirling them  

    WOD
    For Time
    27-21-154-9
    Cal Row
    Bench Press (approx. 60% of max)
    C2B Pull Ups

  • 18 July 2018

    Strength
    Snatch Balance: work to a heavy single  

    WOD
    For Time
    20 Power Snatches (95/65)
    20 Bar Facing Burpees
    20 OHS (95/65)
    20 Bar Facing Burpees
    20 Squat Snatches

  • 19th July 2018

    Strength
    Skill Work: Kipping Pull Ups or
    Butterfly Pull Ups or
    Weighted strict pull ups, 3x8

    WOD
    Kelly
    5 Rounds For Time  
    400m run
    30 Box Jumps (24/20)
    30 Wall Ball (20/14)

  • 20 July 2018

    Strength
    6 min  EMOM: 20/14 cal row

    WOD
    5 Rounds For Time
    5 Deadlift (275/185)
    10 Burpees

  • 9 July 2018

    Strength
    1:00 M.E. kipping HSPU for 6 rounds

    WOD
    3 rounds for max reps
    1:00 thruster (95/65)
    1:00 power cleans (95/65)
    1:00 box jump overs (24/20)
    1:00 pull ups
    1:00 bike or row for cal.

  • 10 July 2018

    Strength

    Snatch Complex, 12 min EMOM

    1 power snatch + 1 hang squat snatch

    60% to start and add weight each minute


    WOD

    1 mile run

    5 rounds of:

    16 T2B

    12 Push Jerks (135/95)

    8 DB Front Squats (50/35)

  • 11 July 2018

    Strength
    Strict Press: 5x5 @70% of max

    WOD
    4 rounds for time
    10 tire flip jump throughs
    400m sandbag run
    13 push press (95/65)

  • 12 July 2018

    Strength
    3 super sets:
    A. 10 strict T2B
    B. 8 straight arm banded lat pull downs

    WOD
    4 rounds for time
    10 tire flip jump throughs
    400m sandbag run
    13 push press (95/65)

  • 13 July 2018

    Strength
    3x200m alternating OH carry
    using 1 kb or db, alternate arms every 50m

    WOD
    21-15-9
    front squats (135/95)
    kb swings (70/53)
    one 400m run each round

  • 2 July 2018

    Strength
    OH Squats: 6x6 @ 75%, or work to moderate


    WOD
    "Cement Mixer"
    every 3:00 for 5 rounds
    400m run
    12 T2B

  • 3 July 2018

    Strength
    OH Squats: 6x6 @ 75%, or work to moderate


    WOD
    "Cement Mixer"
    every 3:00 for 5 rounds
    400m run
    12 T2B

  • 4 July 2018

    CLOSED

  • 5 July 2018

    Strength
    clean & jerk complex
    every 2:00 for 6 rounds
    5 DL+3 hang power cleans+ 1 jerk

    WOD
    4:00 AMRAP aim for 3 rnds
    12 DL (95/65)
    9 Hang Power Cleans (95/65)
    6 Push Jerks (95/65)
    max cal row in time left
    rest 4:00
    4:00 AMRAP
    12 DL (135/95)
    9 HPC (135/95)
    6 Push Jerks (135/95)
    max cal row in time left

RSS Feed

Need to put your membership on Hold?

Email CrossFitAnacortes@gmail.com

We need to receive an email by the month prior on the 15th.