Programming: Week of August 19th - 24th, 2019

Request More Information

Go to Content

Programming: Week of August 19th – 24th, 2019

Monday, August 19th, 2019


It’s not often we get the opportunity to come together with the greater CrossFit Community for a great cause. This week, we get 2 such occasions. Most of you already know about Hotshots, this weekend at Captain CrossFit in Prescott, AZ, where we get to honor the 19 brave men who gave their lives protecting their community.

Today we get to support Anthony Baca, a Coach from CrossFit Blade who is fighting a rare form of cancer.  Anthony is also a father, husband, son, and friend, so please keep him in your thoughts and prayers as he takes on this battle.

Here’s his story and a gofundme page where you can give whatever you can to help him and his family in his fight…

Everyone wishes they had an Anthony in their life. He is one of the most positive people with a contagious laugh. He is a coach at our CrossFit gym and makes it his priority for every person to have the best hour of their day when they walk through the doors. He is a husband and a father, the kind that every man strives to be. Recently Anthony was diagnosed with Mantle Cell Lymphoma, a rare kind that accounts for only about 6% of Non Hodgkins Lymphoma. This is an aggressive type of cancer that will require aggressive treatments. He will start with Chemotherapy and further information will be provided as we receive it.

Your support will help pay for Anthony's Medical bills and treatments as well as his family's living expenses as Anthony will be unable to work while he undergoes treatments. You can follow Anthony's journey at  or join his support page at

Strength/Skill: Every 1 min for 12 mins, alternating between:
3 Beat Swings
3 Bar Muscle-up Skills
3 Jumping Bar Muscle-ups


WOD: We have 2 different versions of the WOD in Beyond the Whiteboard so you can log your score. As you take on this workout, use Coach Anthony’s fight to motivate you to go a little faster, push a little harder, and be the best you can be in this workout…


27 Min AMRAP

Rx+ Standards
7 Bar Muscle-ups

7 Thrusters, 115/75 lbs

15 Box Jump Overs, 30/24 in


Rx Standards
7 Chest-to-bar Pull-ups

7 Thrusters, 95/65 lbs

15 Box Jump Overs, 24/20 in


Tuesday, August 20th, 2019

Strength: Deadlift  
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 65% | 8 @ 70% | 10 @ 60% | 10 @ 60%

WOD: 10-8-6-4-2 reps, for time of:

Deadlift, 225/175 lbs

Lateral Burpee (Over Barbell)

Wednesday, August 21st, 2019

Strength/Endurance:  For time

30 Assault Bike Calories

WOD: For time
40 Row Calories
30 Hang Power Snatches, 75/55 lbs
20 Toes-to-bars
30 Shoulder Press, 75/55 lbs
20 Toes-to-bars
40 Row Calories

Thursday, August 22nd, 2019

Overhead Squat

Back Squat


WOD: Choose Your Own Annie
Annie” - Prescriber Version

50-40-30-20-10 reps, for time of:

Double Under

AbMat Sit-up

"Kettlebell Annie" - Modified Version
Kettlebell Swings 53/35
Double Unders 

Friday, August 23rd, 2019

Strength: Every 1 min for 12 mins, alternating between:

3 Push Press, 0.75x bodyweight

3 Handstand Push-ups

5 Wall Balls, 20/14 lbs

3 Handstand Push-ups

1 Ring Dip
*Every 5th Round, Run 200M

Saturday, August 24th, 2019

WOD at Captain CrossFit in Prescott, AZ
6 rounds for time of

30 Air Squats

19 Power Cleans, 135/95 lbs

7 Strict Pull-ups

Run, 400 m

Request More Information

Request Information Now!