• 12, Feb. 2013

    12, Feb. 2013

    SKILL / STRENGTH:  Work Up To Weight For WOD. 

    WOD:  

    20 Min. EMOTM

    1 Power Clean

    1 Hang Squat Clean

    1 Push Jerk

    All 3 movements are to be done without dropping the bar, at a challenging weight. 

  • 11, Feb. 2013

    11, Feb. 2013

    SKILL/ STRENGTH:  Front Squats 6x4 @ %80 of max. 

    WOD: For Time

    800m Run

    10 Burpee Box Jumps

    82 Double Unders

    3 50m Shuffle Sprints

  • 8, Feb. 2013

    8, Feb. 2013

    SKILL/ STRENGTH:  HSPU Technique

    WOD:  Tabata Strict Press (45/35)

    5 minute rest, then

    30 HSPU's For Time

     

  • 7, Feb. 2013

    7, Feb. 2013

    SKILL/ STRENGTH:  Rope Climb Technique and Yolk Carry

    WOD:  5 Rounds For Time

    4 Rope Climbs

    8 Russian KB Swings (70/53)

    3 Med. Ball Tosses (20/14)

    50' Yolk Carry (205/105)

     

  • 5, Feb. 2013

    5, Feb. 2013

    SKILL/ STRENGTH:  Work Up To Body Weight Deadlift

    WOD:  For Total Number Of Reps

    3 Min. Max Effort Row For Calories

    Rest 30 Sec.

    3 Min. Max Effort Double Unders

    Rest 30 Sec. 

    3 Min. Max Effort Toes 2 Rings

    Rest 30 Sec.

    3 Min. Max Effort Body Weight Deadlift

     

  • 5, Feb. 2013

    5, Feb. 2013

    SKILL/ STRENGTH:  Stretch Out Anything Sore!

    WOD:  "Murph"

    Wearing a 20# Vest Perform The Following

    Movements Will NOT BE DIVIDED UP

    Run 1 Mile

    100 Pull Ups

    200 Push Ups

    300 Squats

    Run 1 Mile

  • 4, Feb. 2013

    4, Feb. 2013

    SKILL / STRENGTH:  1-1-1-1-1-1 Push Jerk

    WOD:  9-7-5

    Jerk Push or Split @ 75% of max

    Chest to Bar Pull Ups

  • 1, Feb. 2013

    1, Feb. 2013

    SKILL/ STRENGTH:  Work Up To Weight For Barbell Complex

    WOD:  7 Rounds of Barbell Complex For Time

    One Time Through All 4 Lifts Is One Rep.

    7 Reps = 1 Round

    Power Clean (135 / 95)

    Front Squat ( 135/ 95)

    Push Jerk ( 135/95 )

    Back Squat ( 135/95 )

  • 31, Jan. 2013

    31, Jan. 2013

    SKILL/ STRENGTH:  Wall Climbers and GHD Back Extensions

    WOD:  10 MIN. AMRAP

    2 Wall Climbs

    4 Squats

    6 GHD Back Extensions

  • 30, Jan. 2013

    30, Jan. 2013

    SKILL/ STRENGTH:  Back Squat 3 x 3 @ 85% of Max.

    WOD:  1 Mile Run

    40 Double Unders

    40 Push Press 45/ 35

    40 Pistols

    40 Box Jumps

  • 29, Jan. 2013

    29, Jan. 2013

    SKILL/ STRENGTH:  In 15 Minutes Find 1Rep Max On Snatch

    WOD:  6 MIN EMOTM

    1 Power Snatch ( 75% of max)

    1 Hang Snatch

    1 Full Snatch

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - Banded Crossover

    - T2B

    - Bongo Board (1 min.)

    - Dbl. Unders

    - Sampson Stretch

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 4

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

    WOD: 

    4 Rds. For Time

    8 Triple Box Drops (30"/24")

    12 Box Drops (24"/20", 53/35)

    15 Lateral single leg jumps, 4' across

  • Jan. 28, 2013

    Jan. 28, 2013

    SKILL/ STRENGTH:  Kipping Pull Ups

    WOD:  "Fran"

    21-15-9

    Thrusters (95/ 65)

    Pull Ups

  • 25, Jan. 2013

    25, Jan. 2013

    SKILL/ STRENGTH:  Front Squat 6 x 2 @80 of max

    WOD:  "Annie" 50, 40, 30, 20, 10

    Double Unders 

    Sit Ups

    Then 5 Rounds 

    20ft. Hand Stand Walk

    20ft. Burpee Broad Jumps

    10 Ring Push Ups

  • 24, Jan. 2013

    24, Jan. 2013

    SKILL / STRENGTH:  PUSH JERK 2,2,2

    WOD:  15 Minute Time Cap 

    150 Ground 2 Overhead ( 85/65 )

    3 Burpees Every 3 Minutes For The First 9 Minutes

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