• Friday Sept. 7, 2018

    Strength: Bar Muscle Ups: 5 sets of 3-5 unbroken

                                      or

    C2B Pull Ups: 5 sets of 10-12 unbroken

                                      or

    Strict Pull Ups: 5 sets of 10

    WOD:

    3 Rounds For Time

    20 deadlift (245/165)

    20/14 cal row

    20 hang DB reverse lunges (50/35)

    20/14 cal row


  • 27 August 2018

    Strength
    High Box Step Ups: 3 x 6
    Back Squat: work to a heavy 2 rep

    WOD
    7  Rounds for Time
    7 DB deadlift (40/30)
    7 DB Hang Squat Cleans
    7 DB Front Squats
    7 DB Push Press

  • 28 August 2018

    Strength
    Clean n Jerk: work to 1 RM  

    WOD
    800m run, then
    3 rounds of
    14 C2B Pull Ups
    12 HSPU
    10 Burpees
    Then 800m run

  • 29 August 2018

    Strength
    L Sit: 2 sets max effort without dropping
    Planks: : 3 sets of :30 (front, left, right)
     

    WOD
    6-5-4-3-2-1
    Spectaculars with 400m run after each round (135/95)
    1 spectacular=
    1 power clean+1 Front rack lunge each leg+ 1 S2OH

  • 30 August 2018

    Strength
    Weighted Glute Bridges: 3x 10

    WOD
    4- 3min AMRAPS w/ 1:00 rest between
    500m row, then ME double unders
    Score= total double unders


  • 31 August 2018

    Strength
    Deadlift: Work to 1 RM for the day

    WOD
    30 Man Makers (45/30)
    Every 2 min do 7 v ups starting at 0:00

  • 20 August 2018

    Strength
    Hang Power Cleans
    Build to a 3 rep max

    WOD
    3 rounds for time
    800m run
    30 cal row
    30 alt  db snatches (50/35)
    30 min time cap

  • 21 August 2019

    Strength
    Practice Bar Muscle Ups
    Emphasize the kip
    Warm up for deadlift

    WOD
    2 Rounds for Time
    10 bar muscle ups
    20 Bar facing burpees
    30 deadlift (225/155)
    40 wall ball (20/14)

  • 22 August 2018

    Strength
    Hang Squat Snatch
    Build to a heavy single

    WOD

    For Time
    3 rounds of:
    7 squat snatches (95/65)
    7 C2B Pull ups
    7 box jump overs (24”/20”)
    50/35 cal row
    3 rounds of:
    7 squat snatches (95/65)
    7 C2B Pull ups
    7 box jump overs (24”/20”)

  • 23 August 2018

    Strength
    Super Slows
    Squats
    Strict Press (45/35)

    WOD
    10 min AMRAP
    7 HSPU
    1 Rope Climb

  • 24 August 2018

    Strength
    Barbell Complex
    1 power clean+1front squat+1 push jerk
    Build to a heavy complex

    WOD
    Wise Men
    3 min AMRAP
    Mach Man Complex (135/95)
    3 min rest
    3 min AMRAP
    Macho Man Complex (155/105)
    3 Min rest
    3 Min AMRAP
    Mach Man Complex (185/135)

    3- 3 min AMRAPS of:
    Bar Complex
    3:00 rest between AMRAP'S

  • 13 August 2018

    Strength

    Front Rack Reverse Lunges (step backwards)
    3 sets of 12
    Set 1- 40%
    Set 2- 45%
    Set 3- 50%
    Percentages are off of 1RM front squat  

    WOD

    Alternating Tabata
    8 minutes, 20sec on, 10 sec rest
    Backsquats (45/35)
    Double Unders

  • 14 August 2018

    Strength

    Strict HSPU’s
    3 sets M.E. Use abmats to reduce height

    WOD

    5 Rounds for time
    5 power clean n jerks ya jerk (155/105)
    10 C2B Pull Ups

  • 15 August 2018

    Strength

    Sumo Deadlift
    3 x 10, 3 sets at a light to moderate weight  

    WOD

    5 Rounds of:
    20/14 cal row
    10 Burpees

RSS Feed

Want to get in touch with us?

Email CrossFitAnacortes@gmail.com