Monday 4-13-26

 Monday 4-13-26

Bench Press

Conditioning:

EMOM x 20

Minute 1: 40 Double Unders

Minute 2: 10 Deadlifts @ 65% 1RM

Minute 3: 10 Seated DB Strict Press

Minute 4: 14 DB Box Step Overs

Minute 5: Rest

DB (50s/35s) Box (24/20)

Saturday 4-11-26

 Saturday 4-11-26

Teams of 3-5

AMRAP 24

2 15 Ft Rope Climbs

10/8 Calorie Row

10 Box Get Overs (48/40)

10/8 Calorie Row

4  Sandbag Cleans Over the Bar (150/100)

Friday 4-10-26

 Friday 4-10-26

Snatch

Conditioning:

On the 2:00 x 5

7 Power Snatches

5 Overhead Squats

7 Lateral Jumps Over Barbell

BB (105/75)

Wednesday 4-8-26

 Wednesday 4-8-26

Bench Press

Conditioning:

AMRAP 15

15 Wallballs 

15 Wallball Sit-ups 

15 Wallball Box Step Ups 

WB (20/14)

Box (24/20)

Tuesday 4-7-26

 Tuesday 4-7-26

Conditioning:

3 Rounds

50 Ft Broad Jumps

50 Ft DB Farmers Hold Walking Lunges

15 DB Shoulder to Overhead

Rest 3:00

3 Rounds

100 Ft Mixed DB Carry

10 DB Hang Squat Cleans

5 DB Burpee Deadlifts

DB (50s/35s)

Cap 27:00

Accessory Strength:

Copenhagen Plank

Monday 4-6-26

 Monday 4-6-26

Strict Pulling Strength

Conditioning:

EMOM x 8

7 Toes to Bar + 6 Air Squats + 5 Push-ups 

Rest 3:00

AMRAP 5

20 Lateral Plate Hop Overs (45s x 3/45s x 2)

10 KB Cyclists Squats (70/53)

Saturday 4-4-26

 Saturday 4-4-26

PASSION WOD

100 Double Unders

800 Meter Barbell Carry (95/65)

100 Burpees

THIS IS AN INVITATION EVERY YEAR, AS PART OF OBSERVING EASTER. WE TAKE A MOMENT TO REFLECT ON THE PAIN AND SUFFERING JESUS EXPERIENCED WHEN

HE LAID DOWN HIS LIFE IN AN ACT OF

SACRIFICIAL LOVE FOR THE HUMAN RACE.

What the movements signify:

DOUBLE UNDERS-

TO REMIND US OF THE LASHINGS HE RECEIVED BY A WHIP WITH SHARDS OF BONE AND METAL THAT RIPPED HIS BACK.

BARBELL CARRY/ BACK RACK STEPPING

LUNGES-

TO SYMBOLIZE JESUS CARRYING HIS OWN CROSSBAR TO HIS EXECUTION SITE AS HE TOOK THE WEIGHT OF OUR SIN UPON HIMSELF.

BURPEES-

TO SIGNIFY HIM CONQUERING DEATH BY RISING AGAIN.

All are welcome to join us at CrossFit Anchorage for this memorable workout on Saturday, April 4th at 10am. 

Please registration on the MindBody app. This is a FREE COMMUNITY EVENT. No experience required- scaling options available.

Please wear warm clothes and gloves.