• 11 August 2017

    Friday August 11th, 2017

    STRENGTH:
    100 GHDSU

    WOD:
    5k Run

  • 31 July 2017

    Announcements

    August 5th - Art Dash Water Table behind gym! Running starts at 7am.
    August 6th - SUP WOD @ 12pm
    August 12th - Swim WOD - Fidalgo Pool @ 7am
    August 13th - Deception Pass SUP Tour - Rental Boards still available!
    Email questions to - crossfitanacortes@gmail.com

    Monday July 31st, 2017

    STRENGTH:
    3 Rounds
    1 Mile Bike
    Rest 1:00 - 1:30 between rounds

    WOD:
    1 Mile Run
    21 KB Swings (70/53#)
    21 Goblet Squats (53/35#)
    800m Run
    15 KB Swings
    15 Goblet Squats
    400m Run
    9 KB Swings
    9 Goblet Squats

  • 1 August 2017

    Tuesday August 1st, 2017

    STRENGTH:
    Back Squat - Heavy double for the day.

    WOD:
    Diane
    21-15-9
    Deadlift (225/155#)
    HSPU

  • 2 August 2017

    Wednesday August 2nd, 2017

    STRENGTH:
    EMOM x 9:00
    3 Power Cleans + 3 Front Squats + 3 Push Jerks

    WOD:
    3 Rounds
    10 Front Squats (185/135#)
    10 Strict C2B Pull-Ups
    50 Double Unders

  • 3 August 2017

    Thursday August 3rd, 2017

    STRENGTH:
    5x5 Weighted Lunges (Approx. 70% of Max)

    WOD:
    20:00 AMRAP
    :30 Max Effort AirDyne Calories
    10 Med Ball Push-ups
    Score = Calories + Reps

  • 4 August 2017

    Friday August 4th, 2017

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

    WOD:
    5 Rounds
    21 GHDSU
    7 RDL @65% of 1RM Back Squat

  • 24 July 2017


    Announcements

    Yoga - Thursday @ 7:30pm - Saturday @ 8am

    Monday July 24th, 2017

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

    WOD:
    Teams of 3
    400m Sandbag Run (50/35#)
    125 Pullups
    400m Sandbag Run
    100 Calorie Airdyne
    400m Sandbag Run
    75 Front Squats (135/95#)
    400m Sandbag Run

  • 25 July 2017

    Tuesday July 25th, 2017

    STRENGTH:
    EMOM x 10:00
    ODD: 5 TTB & 5 OHS
    EVEN: 3 Bar Facing Burpees + 3 Strict TTB

    WOD:
    4 Rounds:
    21/18 Cal Airdyne
    18 Thrusters (65/45#)
    15 Banded Ski Erg Pulls

  • 26 July 2017

    Wednesday July 26th, 2017

    STRENGTH:
    30-20-10 of:
    GHDSU
    Deadlift (225/155#)

    WOD:
    3 Rounds for Time:
    500m Row
    400m Run
    Rest 3:00 between rounds

  • 27 July 2017

    Thursday July 27th, 2017

    STRENGTH:
    3 Rounds of 1:00 Max Effort Ring Rows

    WOD:
    15 Min AMRAP
    15 Ab Rollouts
    15 Pullups
    10 Cleans (135/95#)

  • 28 July 2017

    Friday July 28th, 2017

    STRENGTH:
    Power Clean + Front Squat

    (60%/2+3)
    (65%/2+3)
    (70%/2+3)
    (75%/2+3)x2

    WOD:
    4 Rounds For Time:
    30 Calorie AirDyne
    10 Bench Press (185/125#)
    5 Box Jumps (30/24")

  • 17 July 2017

    Announcements

    July 22/23rd Camping Trip @ Neah Bay!
    Email questions to - crossfitanacortes@gmail.com

    Monday July 17, 2017

    STRENGTH:
    3 Supersets of:
    25 GHDSU
    1 Plank (Hands on resting barbell, feet elevated)

    WOD:
    For Time:
    200m Sandbag Run
    15 Overhead Squats (185/135#)
    200m Sandbag Run
    30 V-ups
    200m Sandbag Run
    45 Deadlifts (185/135#)
    200m Sandbag Run
    60 Wallballs (20/14#)

  • 18 July 2017

    Tuesday July 18, 2017

    STRENGTH:
    Back Squat (60%/5), (65%/5), (70%/5)x3

    WOD:
    4 Rounds
    Minute 1: 1 Round of Strict Cindy
    Minute 2: 15/12 Calorie Row
    Minute 3: Max Clean and Jerks (135/95#)

  • 19 July 2017

    Wednesday July 19, 2017

    STRENGTH:
    15 Strict HSPU
    Rest 1:00
    12 Strict HSPU
    Rest :45
    9 Strict HSPU
    Rest :30
    6 Strict HSPU
    Rest :15
    3 Strict HSPU

    WOD:
    100 Wallballs (20/14#)
    75 Banded KB Swings
    50 Calorie Row
    25 Box Jumps

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