• 16, Oct. 2013

    16, Oct. 2013

    Elliott BDAY WOD:   10 Rounds

    280M Run

    4 Rope Climbs

    2 Snatches (@84% of 1 rep max)

    9 OH Walking Lunges, with plate in each hand (45/25)

     29 min time cap. 

     

     

     

    Chuck Norris played the force in all of the Star Wars movies. Now ya know. 

  • 15, Oct. 2013

    15, Oct. 2013

    WOD:  "JT"

    21-15-9

    HSPU's

    Ring Dips

    Push Ups

     

     

     

     

    Wear a scarf. 

  • 11, Oct. 2013

    11, Oct. 2013

    WOD:  "GI Jane"

    100 Burpee Pull Ups

     

     

     

     

     

     

     

    try it with a 20# vest on, that's smart. 

  • 10, Oct. 2013

    10, Oct. 2013

    WOD:  21-15-9

    Row for Calories

    Push Press (95/65)

  • 9, Oct. 2013

    9, Oct. 2013

    WOD:  20 Min. AMRAP

    20 Turkish Get Ups (95/65)

    20 Push Ups

    20 Squats

     

     

     

     

    baby ninja

  • 8, Oct. 2013

    8, Oct. 2013

    WOD:  "Holleyman"

    30 Rounds For Time

    5 Wall Ball (20/14)

    3 HSPU's

    1 Power Clean (225/165)

     

     

     

     

    I don't want the grid anywhere near me!

  • 7, Oct. 2013

    7, Oct. 2013

    WOD:  Crossfit Total

    1 Rep MaxBack squat 

    1 Rep Max Press

    1 Rep Max Deadlift

     

     

     

     

     

     

    you have to call me dragon. 

  • 4, Oct. 2013

    4, Oct. 2013

    WOD:  

    800m run

    1 min to do 30 pull-ups, if incomplete then 10 Burpees. 

    50 Squats

    800m Run

    1 min. to do 30 ring dips, if incomplete then 10 Burpees. 

    50 jumping lunges

    1 mile run. 

     

     

     

    If you uyou have a peanut allergy, are you then allergic to the Allman Brothers?

  • 3, Oct. 2013

    3, Oct. 2013

    WOD:  Three One Minute Rounds

    ME Row For Calories

    ME Double Unders

    ME Shoulder to Overhead (95/65)

     

     

     

     

     

    Cinnamon Roll

  • 2, Oct. 2013

    2, Oct. 2013

    WOD:  Fran

    21-15-9

    Thrusters (95/65)

    Pull Ups

     

     

     

     

    Aberdeen, Washington!

  • 1, Oct. 2013

    1, Oct. 2013

    WOD:  Find a one rep max Snatch (from the floor, full squat snatch)

    make 5 attempts at your heaviest snatch. 

    Then

    3x5 Front Squat (at your max snatch weight)

    Then

    EMOM for 6 min. 

    2xOH Squat (70% of max snatch weight, from the floor)

    Then

    2 Min. ME HSPU's

  • 30, Sept. 2013

    30, Sept. 2013

    WOD:  5 Hang Power Cleans (195/135)

    6 Pistols

    7Hang Power Cleans

    8 Pistols

    9 Hang Power Cleans 

    10 Pistols

    11 Hang Power Cleans

    12 Pistols

    13 Hang Power Cleans

    14 Pistols

    15 Hang Power Cleans

    16 Pistols

    17 Hang Power Cleans

    18 Pistols

    19 Hang Power Cleans

    ready set.....fail!!

  • 27, Sept. 2013

    27, Sept. 2013

    WOD: 20 Min. To Find a 1 RM Clean and Jerk

    then 3 Rounds of:

    10 KB Swings (53/35)

    10 Squats

    then:

    3  Min. AMRAP

    Box Jumps (24/20)

     

     

    Happy Friday!

  • 26, Sept. 2013

    26, Sept. 2013

    WOD:  Broomstick Mile

    with an empty barbell (45/35)

    25 Back squats

    25 Front squats

    25 OH Squats

    400m Run

    25 Press

    25 Push Press

    25 Push Jerk

    400m run

    50 Deadlifts

    400m Run

    50 Hang Power Snatches

    400m Run

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.