• 15 May 2018

    Tuesday May 15th, 2018

    STRENGTH:
    4x8 Seated Good Mornings

    ACCESSORY:
    Bulgarian Split Squat w/ DB's
    3x10 each leg

    WOD:
    10:00 AMRAP
    10 Deadlifts
    20 GHD Sit-ups

    FINISHER:
    3x50 Banded Pull Throughs


  • 16 May 2018

    Wednesday May 16th, 2018

    STRENGTH:
    12:00 EMOM
    3 Backsquats @ 60%

    WOD:
    5 Rounds for Reps;
    2:00 Burpee Box Jump Overs (30/34")
    Rest 1:00

    FINISHER:
    3x10 Weighted Hammy Lowers


  • 17 May 2018

    Thursday May 17th, 2018

    STRENGTH:
    3 Rounds
    :90 sec Max Effort Airdyne, :90 sec rest between rounds

    WOD:
    3 Rounds for Time
    800m Sandbag Run
    15 SDLHP (115/85#)
    1:00 Arch Hold


  • 18 May 2018

    Friday May 18th, 2018

    STRENGTH:
    Strict Press
    6x6 @ 70%

    ACCESSORY:
    Decline DB Rollback Extensions - 4x10

    WOD:
    4 Rounds for Time
    60-sec Handstand Hold
    60-sec Static Hang from Bar
    15 Dumbell Shoulder Presses
    15 Weighted Pullups


  • 7 May 2018

    Monday May 8th, 2018

    STRENGTH:
    3x10 Weighted Glute Bridges

    ACCESSORY:
    100 Rosewall Slides

    WOD:
    5k Run

    FINISHER:
    Foot Smash


  • 8 May 2018

    Tuesday May 8th, 2018

    STRENGTH:
    Bench Press, 1 Rep Max

    ACCESSORY:
    4x10 Tates Press 

    WOD:
    "Jack"
    20:00 AMRAP
    10 Push Presses (115/80#)
    10 Russian Kettlebell Swings (53/35#)
    10 Box Jumps (24/20")

    FINISHER:
    100 Scap Pushups


  • 9 May 2018

    Wednesday May 9th, 2018

    STRENGTH:
    Every 2:00 for 20:00, 1 Squat Clean

    WOD:
    Dumbbell Fran
    21-15-9
    DB Thruster (50/35#)
    Pullups

    FINISHER:
    100 Tricep Extension


  • 10 May 2018

    Thursday May 10th, 2018

    STRENGTH:
    RDL 5x5, 70% of BS 2RM

    WOD:
    12:00 AMRAP
    21 Calorie Bike
    20 Push Presses (95/65#)


  • 11 May 2018

    Friday May 11th, 2018

    STRENGTH:
    Weighted Reverse Lunges 4x20

    ACCESSORY:
    Light Weight Side Lunges 4x10

    WOD:
    5 Rounds
    250m Row
    50 Double Unders

    FINISHER:
    100 Banded Clam Shells


  • 30 April 2018

    Monday April 30th, 2018

    STRENGTH:
    Bench Press
    70%, 9x3 (3 Narrow, 3 Medium, 3 Wide)

    ACCESSORY:
    3x20 JM Press

    WOD:
    20:00 AMRAP
    50 Wall Balls (20/14#)
    100 Double Unders
    50 ft Handstand Walks
    100 Double Unders
    50 Calorie Row
    100 Double Unders
    50 ft handstand walk
    100 Double Unders

    FINISHER:
    100 Tates Presses 


  • 1 May 2018

    Tuesday May 1st, 2018

    STRENGTH:
    3x10 Good Mornings

    ACCESSORY:
    4x10 Bent Over Underhand Barbell Rows

    WOD:
    For Time with a single Dumbbell (50/35#)
    10 Weighted Pullups
    40 Overhead Lunges. 20 Each Side
    10 Weighted Pullups
    30 Snatches, alternating
    10 Weighted Pullups
    20 Overhead Squats, 10 each side
    10 Weighted Pullups
    10 Turkish Getups
    10 Weighted Pullups

    FINISHER:
    100 Tricep Extensions


  • 2 May 2018

    Wednesday May 2nd, 2018

    STRENGTH:
    Overhead Squat 5-5-5-5
    Snatch Balance 3-3-3-3
    Hang Squat Snatch 1-1-1-1

    ACCESSORY:
    100 Oblique Barbell Side Bends

    FINISHER:
    100 Lat Pull Downs, 100 Tricep Extensions, 100 Band Pull Aparts


  • 3 May 2018

    Thursday May 3rd, 2018

    STRENGTH:
    3x20 Weighted Step Ups

    WOD:
    15:00 AMRAP
    10 Bent Over Rows (135/95#)
    15 GHDSU
    50 Double Unders


  • 4 May 2018

    Friday May 4th, 2018

    STRENGTH: 
    Front Squat 6x6 50%

    ACCESSORY:  
    4x10 ghd Back ext. 

    WOD:  
    5:00 AMRAP
    9 Handstand Pushups
    6 Burpees
    3 Snatches

    FINSIHER:
    100 banded gluten bridge (band around knees)

RSS Feed

Need to put your membership on Hold?

Email CrossFitAnacortes@gmail.com

We need to receive an email by the month prior on the 15th.