• 28 November 2017

    Tuesday November 28th, 2017

    STRENGTH:
    3 Rounds
    10 One arm DB Row, Supinate at the top
    10 Reverse grip BB Row
    25 Per Side Banded Reverse WoodChops

    WOD:
    For Time
    50-40-30-20-10
    Ab-Mat Sit-Ups
    10-8-6-4-2
    Snatches (95/65#)

    ACCESSORY:
    Strict HSPU - 3x10
    BB Strict Press - 5x6

  • 29 November 2017

    Wednesday November 29th, 2017

    STRENGTH:
    3 Rounds
    Plate Hold - Max Weight for Max Time
    1:00 Plank Hold with band

    WOD:
    12-9-6 Clean & Jerks (DB or KB, 53/35#)
    120-90-60 Double Unders

    ACCESSORY:
    Row Conditioning
    3K Row
    EMOM 5 Air Squats
    *Hop off rower every minute, do 5 air squats, right back on the rower.*

  • 30 November 2017

    Thursday November 30th, 2017

    STRENGTH:
    Super Slows
    Back Squat + Pushup

    WOD:
    3 Rounds for Time
    12 Weighted Box Jumps (53/35#), (24/20")
    20 One Leg Lateral Jumps
    8 Triple Box Jumps (20/24/30")
    20 Two Leg Lateral Jumps

    ACCESSORY:
    Bench Press w/ Bands 5x5
    DB Incline Bench Press 3x12
    Accumulate 2:00 L-Sit Hold

  • 1 December 2017

    Friday December 1st, 2017

    STRENGTH:
    4 Rounds
    10 Db JM Press
    10 Strict Ring Dips

    WOD:
    10:00 AMRAP
    10 Toes To Bar
    10 Pushups
    10 Hollow Rocks
    50' Handstand Walk

    ACCESSORY:
    5 Rounds of:
    8 Burpee Box Jump Overs
    10 DB Snatch
    12 GHDSU

  • November Announcements

    Month of November - 5 year Anniversary
    * All month, prizes, events, special weekly WODs, giveaways! Come join in on the festivities! 

    November 23rd - Turkey Day WOD
    *Happy Thanksgiving, need to work up an appetite for the big meal?! This is the place.
    *Gym Hours are --> 9:00 and 10:00am Class!

    November 24th - Short Hours
    *Gym Hours are --> 8:30am-12:30pm 

  • 20 November 2017

    Monday November 20th, 2017

    STRENGTH:
    Front Squat
    5x3
    *3 Sec Pause at bottom*

    WOD:
    For Time
    800m Run
    30 Calorie Row
    25 Bar Facing Burpees
    20 Clusters (115/80#)

    ACCESSORY:
    Bar Muscle Up - 15 total, however many sets it takes.
    L-sit. Accumulate 2:00 total.

  • 21 November 2017

    Tuesday November 21st, 2017

    STRENGTH:
    3 Rounds of:
    30 Straight Leg Glute Squeeze
    20 Hip Extension
    10 Back Extension 

    CHALLENGE WOD:
    15:00 AMRAP
    11 Russian KB Swings (53/35#)
    7 Pullups
    20 Air Squats
    12 Power Snatch (75/55#)

    ACCESSORY:
    100 Double Unders For Time ( or 5:00 Doubles practice)
    OR/+
    1:30 Max Effort Rope Climbs

  • 22 November 2017

    Wednesday November 22nd, 2017

    STRENGTH:
    Weighted OH Situp - 8 Rep Max

    WOD:
    Teams of 3 - 25:00 AMRAP
    75 Calorie Bike, 100 Power Cleans (135/95#)
    75 Calorie Bike, 80 Push Jerks (135/95#)
    75 Calorie Bike, 60 Front Squats (135/95#)
    75 Calorie Bike, 40 Deadlifts (135/95#)

    ACCESSORY:
    5:00 of Handstand Walk Practice
    OR/+
    Barbell Strict Press 4x8
    Dumbbell IYT - 3x15


  • 23 November 2017

    Thursday November 23rd, 2017

    THANKSGIVING DAY! Short Hours - 9am and 10am class only! 

    SURPRISE WOD ;) It will be sure to work up an appetite! 


  • 24 November 2017

    Friday November 24th, 2017

    STRENGTH:
    4 Sets of:
    4 Strict Pullups
    4 Kipping Pullups
    4 Chest to Bar Pullups

    WOD:
    Every 3:00 for 7 Rounds
    400m Run
    12 Toes To Bar

    ACCESSORY:
    Weighted Strict Dips -3x8
    Elevated Ring Rows 3-8


  • November Announcements

    Month of November - 5 year Anniversary 
    * All month, prizes, events, special weekly WODs, giveaways! Come join in on the festivities! 

    November 1st - Bootcamp Starts! 
    *November Special, bring a friend and get free bootcamp! 1+1= 2 FREE Bootcamps!

    November 11 - Swim Wod 7am

    November 18 - Lets Skate Community Outing
    *Skagit Skate from 1-5pm, bring a friend of any skill level and lets have some fun!

    November 23rd - Turkey Day WOD
    *Happy Thanksgiving, need to work up an appetite for the big meal?! This is the place.
    *Gym Hours are --> 9-11am

    November 24th - Short Hours 
    *Gym Hours are --> 8:30-12pm


  • 13 November 2017

    Monday November 13th, 2017

    STRENGTH:
    Clean and Jerk
    Build to a heavy single

    WOD:
    For Time
    5 Rounds of Cindy
    50 Deadlifts (155/105#)
    5 Rounds of Cindy

    *Cindy --> 5 Pullups, 10 Pushups, 15 Air Squats

    ACCESSORY:
    3 Rounds
    Accumulate 1:00 L-sit
    15 Power Snatches (95/65#)
    1:00 Rest

  • 14 November 2017

    Tuesday November 14th, 2017

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

    WOD:
    3 Rounds for Time
    15 KB Swings (53/35#)
    45 Double Unders
    30 KB Push Jerks (53/35#) *15 each arm*
    45 Double Unders

    ACCESORY:
    7 Rounds
    200m Run
    7 HSPU
    *Complete HSPU strict as long as possible before going to kipping*

  • 15 November 2017

    Wednesday November 15th, 2017

    STRENGTH:
    Back Squat
    Work up to a heavy single

    WOD:
    For Time
    30 Thrusters (95/65#)
    30 Box Jump Overs (24/20")
    30 Toes To Bar
    60/40 Calorie Row
    30 Toes To Bar
    30 Box Jump Overs
    30 Thrusters

    ACCESSORY:
    EMOM
    DB Snatch + Burpee
    Every min increase rep count by one. Starting with 1 rep of each, then 2, then 3, increasing until work cannot be completed within the minute.
    Once work cannot be accomplished, reverse and come back down to 1. If you can't finish the 8th minute, then when the next minute starts you are at 7, then 6, then 5...


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