Tuesday 7-7-26

 Tuesday 7-7-26

Power Snatch Complex

Conditioning:

AMRAP 8

20 Double Unders

15 Sit-ups 

10 Push-ups

Monday 7-6-26

 Monday 7-6-26

Skill: Toes to Bar or Bar Muscle Ups

Conditioning:

200 Meter Run with Wallball

21 WB Russian Twists

21 WB Ground to Overhead

200 Meter Run with Wallball

15 WB Russian Twists

15 WB Ground to Overhead

200 Meter Run with Wallball

9 WB Russian Twists

9 WB Ground to Overhead

WB (20/14)

Saturday 7-4-26

 Saturday 7-4-26

250th Independence Day WOD

4 Rounds

17 Kettlebell Swings (53/35)

7 DB Front Squats (50s/35s)

6 DB Burpee Deadlifts (50s/35s)

Buy Out: 250 Double Unders

WOD created by Keila Huelle-Schumaker- 

Owner/Head Coach CrossFit Anchorage

Friday 7-3-26

 Friday 7-3-26

Teams of 2

Buy In: 14  15 Ft Rope Climbs

5 Rounds

200 Ft KB Farmers Carry (70s/53s)

200 Ft KB Front Rack (70s/53s)

Buy Out: 28 Sandbag Cleans (150/100)

Wednesday 7-1-26

 Wednesday 7-1-26

Strict Press and Push Press

Conditioning:

AMRAP 10

300 Meter Row

7 Burpee Box Jump Overs (24/20)

Tuesday 6-30-26

 Tuesday 6-30-26

Plyometrics 

Conditioning:

2 Rounds

600 Meter Run

18 Box Step Ups (24/20)

18 Sit-ups

400 Meter Run

12 Box Step Ups (24/20)

12 Sit-ups

200 Meter Run

6 Box Step Ups (24/20)

6 Sit-ups

Cap 20:00

Monday 6-29-26

 Monday 6-29-26

Front Squat

Conditioning:

On the 1:00 x 3

6 Hang Power Cleans (95/65)

4 Thrusters (95/65)

Rest 2:00

On the 1:00 x 3

5 Hang Power Cleans (125/85)

3 Thrusters (125/85)

Rest 2:00

On the 1:00 x 3

4 Hang Power Cleans (155/105)

2 Thrusters (155/105)