• Friday

    Friday

    4 Rounds For Total

    1 minute per station

    - Power Clean (135/95)

    - Hang Power Snatch (135/95)

    - Double Unders

    - Rest

     

    Skill

    Power Clean

    Hang Power Snatch

  • 10, Jan. 2013

    10, Jan. 2013

    SKILL/ STRENGTH:  Push Press 5 x 5

    WOD:  5 Rounds For Time

    10 Push Press ( 115/ 75 )

    10 Chest 2 Bar Pull Ups

    15 Burpees

  • 9, Nov. 2013

    9, Nov. 2013

    SKILL / STRENGTH:  Turkish Get Ups

    WOD:  10-1 Turkish Get Ups ( 53/35 ) , 1 rope climb each round

     

  • 8, Jan. 2013

    8, Jan. 2013

    SKILL / STRENGTH:  3 Sets of Max Effort Strict Pull Ups

    WOD:  "Filthy Fifty"

    50 Box Jumps ( 24/20 )

    50 Jumping Pull Ups

    50 KB Swings ( 53/35 )

    50 Walking Lunges

    50 Knees 2 Elbow

    50 Push Press (45 / 35 )

    50 Back Extensions

    50 Wall Ball (20/14)

    50 Burpees

    50 Double Unders

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - 90 degree Wall Sit (30 sec)

    - Plank (1 min.)

    - Bongo Board (1 min.)

    - Sampson Stretch

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 3

    - Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45+/35+)

    WOD:

    3 Rds. For Time

    - 20 Lateral Box Jumps (20") - Key is speed. Set the box the skinniest way. Just kiss the top of the box with both feet. 

    - 30 Ball Slams (25/10) - Extend the ball fully over head and slam the ball picking up in a FULL deep squat. 

    - 40 Single leg lateral jumps - Mark out five target points as far apart as possible 45 degrees from each other like diagram below, jump off a single foot and land on a single foot. 

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  • 7, Jan. 2013

    7, Jan. 2013

    SKILL/ STRENGTH:  Burgener Warm Up For Snatch

    WOD:  15 Minute AMRAP

    20 Double Unders

    12 Power Snatches ( 95/65 )

    10 Pistols ( 5/ leg )

  • 4, Jan. 2013

    4, Jan. 2013

    SKILL/ STRENGTH:  Toes 2 Bar and Knees 2 Elbow

    WOD:  20 Min. AMRAP

    5 Power Cleans (145/105)

    10 Toes 2 Bar

    15 Wall Ball (20/10)

     

  • 3, Jan. 2013

    3, Jan. 2013

    SKILL/ STRENGTH:  Shoulder Press 3x3 (70%, 80%, 90% of max)

    WOD: 3 Rounds For Time

    10 American KB Swings (53/35)

    15 Push Ups

    20 Squats

    10 Shoulder Press (75/55)

    15 Pull Ups

    20 Sit Ups

  • 2, Jan. 2013

    2, Jan. 2013

    SKILL/ STRENGTH:  Find 1 Rep Max. On Front Squat

    WOD: "Helen"

    3 Rounds For Time

    400m Run

    21 KB Swings (53/ 35)

    12 Pull Ups

  • 29, Dec. 2012

    29, Dec. 2012

    SKILL/ STRENGTH: Two partners chug one gallon of chocolate milk as fast as possible, then immediately proceed to WOD

    WOD: Partner WOD Fight Gone Bad Style

    Box Jumps ( 24/20)

    Push Press (75/45)

    Wall Ball (20/14)

    SDLHP (75/45)

    GHD Sit Ups

    4 rounds total. One teammate starts the round and completes all five stations, while the other teammate continuously jump ropes, or does sit ups. 

    Final score is the total number of reps for both partners after 4 rounds. 

  • 28, Dec. 2012

    28, Dec. 2012

    SKILL / STRENGTH:  Turkish Get Ups - work on form, then do 10 per arm at challenging weight. 

    WOD:  "Angie"

    100 Pull Ups

    100 Push Ups

    100 Sit Ups

    100 Squats

     

  • 27, Dec. 2012

    27, Dec. 2012

    SKILL / STRENGTH:  Deadlift, 80% 1 rep max, 6x2

    WOD:  4 Rounds For Time

    15 back squats (155/105)

    20 weighted sit ups (25/10)

    15 box jumps (24/20)

    20 hand release push ups

     

  • Wednesday

    Wednesday

    A little late posting this so we'll make it easy...just kidding:

     

    For time

    100 BURPEES 

  • Christmas

    Christmas

     

    "J.T."

     

    21-15-9 reps of:

    Handstand push-ups

    Ring dips (at home use a chair/bench for hands and put your feet up)

    Push-ups

     

    Post time to comments.

    Compare to 110407.

     

  • Christmas Eve

    Christmas Eve

    Christmas Eve 

    3 Rounds For Time:

    800 meter run

    50 situps (roll up a towel or sweatshirt and put it in the small of your back like an Abmat).

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