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
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
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
Strict Press and Push Press
Conditioning:
AMRAP 10
300 Meter Row
7 Burpee Box Jump Overs (24/20)
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
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)
Saturday 6-27-26
Teams of 2
AMRAP 5
3 Chest to Bar Pull-ups
4 Box Jumps (30/24)
5 Toes to Bar
Rest 2:00
AMRAP 5
3 Alternating DB Clean and Jerks (65/50)
4 Box Jumps Overs (24/20)
5 Alternating DB Snatches (65/50)
Rest 2:00
AMRAP 5
3 V-ups
4 DB Box Step Overs (24/20)(65/50)
5 DB Deadlifts (65s/50s)
