• 16 October 2017

    ANNOUNCEMENTS

    October 21st - Game Night (potluck at the gym)
    October 27th - HASH Wod 
    October 29th - Captain Jack Pirate Run 8k

    Monday October 16, 2017

    Strength:  
    5 Legless Rope Climbs
    rest 1 min
    4 Legless Rope Climbs
    rest :45
    3 Legless Rope Climbs
    rest :30
    2 Legless Rope Climbs
    rest :15
    1 Legless Rope Climbs

    WOD: 
    600m Run
    2 Rounds of “DT” (155/105)
    600m Run
    2 Rounds of “DT” (155/105)
    600m Run
    2 Rounds of “DT” (155/105)
    600m Run

    ACCESSORY:
    Active Hip Rotations - Youtube Link 15 Each Side
    Lacrosse Ball Foot Smash - 1:30 Each Foot
    Couch Stretch - 2:00 Each Leg


  • 17 October 2017

    Tuesday October 17th, 2017

    STRENGTH:
    5 Rounds
    2 Pull-Up/Ring Row
    2 Muscle-Ups
    2 Ring Dips

    WOD:
    21-15-9
    Box Jump Over (24/20")
    Pull-Up

    ACCESORY:
    Overhead Squat 3x5
    Overhead Walking Lunge w/DB 3x50ft
    2x25 GHD Hamstring Lowers

  • 18 October 2017

    Wednesday October 18th. 2017

    STRENGTH:
    Power Cleans
    (70%/3)x3

    WOD:
    AMRAP 5:00
    7 Rounds of "The Chief" (115/80#)
    Max Assault Bike Calories in Time Remaining
    Rest 5:00
    AMRAP 5:00
    7 Rounds of "The Chief" (135/95#)
    Max Assault Bike Calories in Time Remaining
    Rest 5:00
    AMRAP 5:00
    7 Rounds of "The Chief" (155/105#)
    Max Assault Bike Calories in Time Remaining 

    ACCESSORY:
    3 Rounds
    500m Row *Should be all out sprint*
    Directly into 1:00 Deadlift Hold @ 70% Max Deadlift
    1:30 Rest

  • 19 October 2017

    Thursday October 19th, 2017

    STRENGTH:
    4 Rounds
    100m DB or KB Farmers Carry
    10 Ab Rollouts

    WOD:
    5 Rounds For Time
    12 DB Plank Rows
    14 Toes to Bar
    10 DB Push Press
    *Same DB for row and press*

    ACCESSORY:
    Barbell Bench 5x10
    Single Arm Dumbbell Bench 3x12

  • 20 October 2017

    Friday October 20th, 2017

    STRENGTH:
    10:00 EMOM
    30sec Plank + 5 Pushups

    WOD:
    6 Rounds For Time
    3 Strict Muscle Ups
    6 DB Thrusters

    ACCESSORY:
    Barbell Row 5x10 Superset with Bicep Curl 5x10
    Russian KB Swings 3x20 *1:00 Rest in between*

  • 9 October 2017

    ANNOUNCEMENTS:

    October 14th - Swim Wod
    October 27th - HASH Wod
    October 29th - Captain Jack Pirate Run 8k

    Monday October 9th, 2017

    STRENGTH:
    10:00 EMOM
    3 Power Snatch + 3 Overhead Squats + 3 Behind the Neck Push Press (155/95#)

    WOD:
    3 Rounds for Time
    40 Calorie Row
    20 Toes to Bar
    10 Hang Power Snatches (115/85#)

    ACCESSORY:
    4 Rounds of:
    - Single Arm Overhead Dumbbell Walking Lunge 20ft + Squat 10 reps
    *Complete the 20ft of lunging, then complete 10 OH Squats before dropping DB*
    - Barbell Front Rack Walking Lunge 20ft
    - 10 V-Ups


  • 10 October 2017

    Tuesday October 10th, 2017

    STRENGTH:
    4 Sets of:
    3 Strict Pull-ups
    3 Kipping Chest to Bar
    3 Butterfly Pull-ups 

    WOD:
    AMRAP 5:00
    600m Run Buy-In
    12 Deadlifts (185/135#)
    12 Bar Facing Burpees
    Rest 5:00
    AMRAP 5:00
    400m Run Buy-In
    9 Deadlifts (225/185#)
    9 Bar Facing Burpees
    Rest 5:00
    AMRAP 5:00
    200m Run Buy-In
    6 Deadlifts (275/185#)
    6 Bar Facing Burpees

    ACCESSORY:
    Handstand Pushup 4x6
    Powell Raise 3x10 - Youtube Link


  • 11 October 2017

    Wednesday October 11th, 2017

    STRENGTH:
    8 Rounds of :25 on / :15 off
    Hollow Hold
    Then 2 Supersets of
    40 GHD Sit-ups
    40 Hip Extensions

    WOD:
    For time
    27-21-15-9 of
    Calorie Row
    Russian Kettlebell Swings (53/35#)
    OverHead Squats (75/55#)

    ACCESSORY:
    Heavy Wallball 3x10 *heavy enough that 10 should feel like a lot*
    Rear Elevated Split Squat 3x6 *6 each leg*
    Side Lunge 2x10 *bodyweight, slow and controlled*


  • 12 October 2017

    Thursday October 12th, 2017

    STRENGTH:
    Super Slow Back Squat
    Super Slow Push-up

    WOD:
    15:00 AMRAP
    10 Med ball push-ups
    13 Power Cleans (135/95#)
    200m Run

    ACCESSORY:
    L-Sit 3 rounds of :45-1:00
    Handstand walk 3 rounds 50ft
    Single Arm Dumbbell Row 3x10
    Dumbbell Curl 3x15


  • 13 October 2017

    Friday October 13th, 2017

    STRENGTH:
    Front Squat
    (78%/4)x5

    WOD:
    8:00 Ascending Ladder by 3's
    3 Thrusters (95/65#)
    3 Toes to Bar
    6 Thrusters
    6 Toes to Bar
    9 Thrusters
    9 Toes to Bar
    ...until the 8:00 runs out. 

    ACCESSORY:
    Barbell Good Morning 3x10 (approx. 25% of max deadlift)
    Single Leg Deadlift 3x10 *10 reps each leg*


  • 2 October 2017



    ANNOUNCEMENTS:

    New gym gear, retail area, rig, and more was setup this weekend! Come in and enjoy!
    October 14th - Swim Wod
    October 27th - HASH Wod
    October 29th - Captain Jack Pirate Run 8K

    Monday October 2nd, 2017

    STRENGTH:
    L-Sit
    8 x :20 on/:10 off
    D-ball Hold (150/100#)
    3 x 1:30 on/1:00 off

    WOD:
    7 Rounds of:
    5 Squat Cleans (165/115#)
    10 Calorie Assault Bike
    30 Double Unders
    Rest 1:00 Between Rounds

    ACCESSORY:
    3x6 KB Swings *go heavy*
    3x6 Strict Pull-ups
    3x15 Barbell Bicep Curls

  • 3 October 2017

    Tuesday October 3rd, 2017

    STRENGTH:
    6 Strict Deficit HSPU
    1:00 Rest
    5 Strict Deficit HSPU
    :45 Rest
    4 Strict Deficit HSPU
    :30 Rest
    4 Strict Deficit HSPU
    :15 Rest
    3 Strict Deficit HSPU

    WOD:
    3 Rounds for Time
    21 Wallballs (30/20#)
    18 Calorie Row
    15 Box Jump Overs (30/24")
    12 DB Bench Press 

    ACCESSORY:
    5 x 60' Sled Push (135/90#)
    5 x 60' KB Farmers Carry (70/52#, each hand)
    5 x 10 Lateral Bounds - Youtube Link

  • 4 October 2017

    Wednesday October 4th, 2017

    WOD:
    "Glen"
    30 Clean and Jerks (135/95#)
    1 Mile Run
    10 Rope Climbs
    1 Mile Run
    100 Burpees

  • 5 October 2017

    Thursday October 5th, 2017

    STRENGTH:
    3 Max Effort 1:00 Airdyne Sprints (For calories)

    WOD:
    For Time
    30 Bent Over Rows (95/65#)
    30 Step-ups
    1:00 Side Plank (:30 each side)
    30 Deadlift (95/65#)
    30 Push Press (95/65#)
    30 SDLHP (95/65#)
    30 Walking Lunges

    ACCESSORY:
    3 Rounds of :
    10 Weighted Pushups (45/35#)
    10 Med ball toss - Youtube Link
    10 Leg Lifts - Youtube Link
    2:00 Rest
    *All exercises to be performed as supersets, with minimal to no rest in between*

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