Friday 1-1-21

 Friday 1-1-21

Gym Closed.

See you on Saturday at 10:00am!🎉

Thursday 12-31-20

Thursday 12-31-20

Teams of 2

Buy In: 100 Burpees 

60 Dumbbell Hang Power Cleans 

50 Dumbbell Push Press 

40 Dumbbell Front Squats 

30 Dumbbell Deadlifts 

40 Dumbbell Front Squats 

50 Dumbbell Push Press 

60 Dumbbell Hang Power Cleans 

Buy Out: 100 Burpees 

Dumbbell Weight: 50s/35s

*As always, there will be modifications available if needed.

Wednesday 12-30-20

 Wednesday 12-30-20

EMOM x 8

Alternating Movements 

10-15 Pull-ups 

10-15 Push-ups 

EMOM x 8

Alternating Movements 

15-20 Box Jumps (30/24)

15-20 AbMat Sit-ups 

Conditioning:

AMRAP 8

40 Single Arm Kettlebell Swings (35/26)

30 Single Arm Kettlebell Push Press (35/26)

20 Alternating Pistols

Tuesday 12-29-20

Tuesday 12-29-20

On the 1:30 x 8

3 Position Power Snatch

Conditioning:

AMRAP 4 

30 Double Unders

15 Overhead Squats (95/65) 

Rest 2:00

AMRAP 4 

30 Double Unders

10 Overhead Squats (115/85)

AMRAP 4 

30 Double Unders

5 Overhead Squats (135/95)

Monday 12-28-20

Monday 12-28-20

Take 20 minutes to establish a new one rep max Back Squat.

Conditioning:

AMRAP 15

30/24 Calorie Row 

20 Lunges

10 Burpees Over the Erg

Saturday 12-26-20

 Saturday 12-26-20

Teams of 2:

AMRAP 30

Buy In: 2020 Meter Row 

26 Mountain Climbers

26 Kettlebell Deadlifts (53/35)

26 Kettlebell Goblet Squats (53/35)

*Every 3 minutes complete 5 burpees over the kettlebell.

Friday 12-25-20

 Friday 12-25-20

Merry Christmas!!! Enjoy your day...may it be filled with joy, laughter and relaxation!♥️

Gym closed today.

#crossfitanchorage #crossfitanchoragecommunity #crossfitfriends #merrychristmas #ourhappyplace 

Thursday 12-24-20

 Thursday 12-24-20

“12 Days of CrossFit”

1 Clean (135/95)

2 Push Press (135/95)

3 Deadlifts (135/95)

4 Burpees 

5 V-ups

6 Hand Released Push-ups 

7 Box Jump Overs (24/20)

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 Alternating Pistols 

11 AbMat Sit-ups

12 Thrusters (135/95)

Wednesday 12-23-20

 Wednesday 12-23-20

Conditioning:

On the 4:00 x 6

25 Double Unders 

10 Plate Squats

10 Plate Ground to Overhead

10 Plate Russian Twists

25 Double Unders 

*Plate Weight (25/15)

Tuesday 12-22-20

 Tuesday 12-22-20

Core Blast!

Work :45/Rest :15

4 Rounds

Floor Thruster + Shoulder Taps

Roll Over + Tuck Up

Work :45/Rest :15

4 Rounds

Ring Dips

Tuck Hold on Rings

Conditioning:

AMRAP 10

20 Dumbbell Box Step-Ups (50/35)

10 Single Arm Dumbbell Thrusters (50/35)

Monday 12-21-20

 Monday 12-21-20

On the 1:30 x 8

3 Position Clean

Conditioning:

5 Rounds

21/18 Calorie Row 

15 Air Squats 

9 Push-ups 

Saturday 12-19-20

Saturday  12-19-20

Teams of 2:

AMRAP 26

40 Single Arm Kettlebell Squats

40 Single Arm Kettlebell Push Presses

40 Single Arm Kettlebell Sit-ups

40 Single Arm Kettlebell Swings

*Every 5 minutes starting at 0:00, both people row for 1:00 for max calories.

Score 1: Total calories for team.

Score 2: Total rounds plus repetitions for team.

Friday 12-18-20

 Friday 12-18-20

AMRAP 7 

40 Double Unders 

20 Alternating Pistols

Rest 4:00

AMRAP 7

15 Pull-ups 

20 Burpees 

Rest 4:00

AMRAP 7

15 Med Ball Cleans (20/14)

20 Overhead Med Ball Lunges (20/14)

Thursday 12-17-20

 Thursday 12-17-20

Open Gym!!!

Noon-1:30pm only this week!😉

Wednesday 12-16-20

 Wednesday 12-16-20

Conditioning:

Buy In: 1500/1250 Meter Row 

15-10-5-10-15

Thrusters (115/85)

Deadlifts (115/85)

Lateral Jumps Over Barbell 

Buy Out: 1500/1250 Meter Row 

Tuesday 12-15-20

 Tuesday 12-15-20

On the 2:00

3 Push Press + 2 Push Jerks

Conditioning:

AMRAP 14

15 Box Jump Overs (24/20)

20 Alternating Dumbbell Snatches (50/35)

Monday 12-14-20

 Monday 12-14-20

On the 1:30 x 6

Tempo Back Squats + Back Squats 

On the 1:30 x 6

10 Dumbbell L-Sit Press

10 Dumbbell Extensions 

10 Dumbbell Curls

Core Blast

Saturday 12-12-20

Saturday 12-12-20

Teams of 2

MYSTERY WOD 

Friday 12-11-20

 Friday 12-11-20

On the 2:00 x 7

2 Cleans + 1 Split Jerk

Conditioning:

AMRAP 20

6 Power Cleans(95/65)

9 Push Press (95/65)

12 V-ups 

15 Air Squats 

Thursday 12-10-20

 Thursday 12-10-20

Gym Closed today.

Unfortunately, there will be no Open Gym times tomorrow.

Active Recovery such as going for a walk, jog, snow shoe, ski, and/or mobility on your own is a great idea!

See you all on Friday!

Wednesday 12-9-20

 Wednesday 12-9-20

On the 1:30 x 6

1) 5 Press

2) 5 Press

3) 5 Press

4) 5 Push Press 

5) 5 Push Press 

6) Max Push Press 

On the 1:30 x 6

20 Wallballs (20/14)

15 Wallball Sit-ups (20/14)

On the 1:30 x 6

40 Double Unders 

10 Push-ups 

Tuesday 12-8-20

 Tuesday 12-8-20

3 Rounds

:60 Work/:60 Rest

- Bar Muscle Up/Progression 

- Sled Push

- Flutter Kicks

- Box Jumps (30/24)

- Assault Bike Calories 

- Wall Walks

Monday 12-7-20

 Monday 12-7-20

On the 1:30 x 6

Tempo Back Squats + Back Squats 

Conditioning:

AMRAP 12

21 Calorie Row 

15 Dumbbell Rows (50s/35s)

9 Dumbbell Burpees (50s/35s)

Saturday 12-5-20

Saturday 12-5-20

Teams of 2

Buy In: 2000 Meter Row 

3 Rounds 

40 Dumbbell Clean and Jerks (50s/35s)

40 V-Ups 

40 Dumbbell Front Rack Lunges (50s/35s)

40 Tuck Jumps

Buy Out: 2000 Meter Row 

Friday 12-4-20

 Friday 12-4-20

Core Tabata

Hollow Hold

Arch Hold

Right Side Plank

Left Side Plank

Conditioning:

AMRAP 20

40 Alternating Box Step Ups (24/20)

30 Kettlebell Swings(53/35)

20 Alternating Pistols

10 Push-ups

Thursday 12-3-20

 Thursday 12-3-20

Open Gym will only be from noon-1:00pm tomorrow. Please text to reserve your spot.😊

Photo from WOD NATION.

Wednesday 12-2-20

 Wednesday 12-2-20

On the 1:30 x 10

Sets 1-5: 3 Position Power Snatch

Sets 6-10: 1 Power Snatch

Conditioning:

AMRAP 15

3 Power Snatches (115/85)

3 Overhead Squats (115/85)

3 Lateral Burpee Over Bar

*Each round increase 3 reps until time has expired. 

(3, 6, 9, 12...)

Tuesday 12-1-20

 Tuesday 12-1-20

On the 2:00 x 7

Back Squats 

1) 8 Reps 

2) 6 Reps 

3) 4 Reps 

4) Rest 

5) 4 Reps 

6) 3 Reps 

7) 2 Reps 

Conditioning:

On the 2:00 x 7

1) 20/15 Calorie Row + Max Push-ups 

2) :60 Rest/:30 Kick-outs/:30 Rest

3) 20/15 Calorie Row + Max Lunges

4) :60 Rest/:30 Kick-outs/:30 Rest

5) 20/15 Calorie Row + Max Sit-ups 

6) :60 Rest/:30 Kick-outs/:30 Rest

7) Max Calorie Row 

Monday 11-30-20

 Monday 11-30-20

On the 1:30 x 6

Press

1) 5 Reps 

2) 5 Reps 

3) 5 Reps 

4) 3 Reps 

5) 2 Reps 

6) Max Reps 

AMRAP 9 

40 Double Unders 

15 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Push Press (50s/35s)

Saturday 11-28-20

 Saturday 11-28-20

Teams of 2

10 Rounds

10 foot Bear Crawl

10 foot Crab Walk

10 Rounds

10 Air Squats

5 Push-ups 

10 Rounds 

10 Ring Rows

5 Burpees 

Buy Out: 200 Jumping Jacks

Friday 10-27-20

 Friday 11-27-20

10 Rounds

1:00 Calorie Row

1:00 Kick Outs

1:00 Rest

Thursday 11-26-20

 Thursday 11-26-20

“THANKFUL”

AMRAP 26

11 Thrusters 

26 Hang Power Cleans

11 Air Squats

26 Double Unders 

11 Kettlebell Swings

26 Front Squats

11 Push-ups 

26 Lunges

Barbell (95/65)

Kettlebell (53/35)

*May be done as individual or teams of 2.

Wednesday 11-25-20

 Wednesday 11-25-20

AMRAP 6

12 Chest to Bar Pull-ups 

12 V-Ups 

Rest 2:00

AMRAP 6 

3 Wall Walks 

12 Tuck Jumps

Rest 2:00

AMRAP 6

12 Dumbbell Floor Press (50s/35s)

12 Dumbbell Box Step-Overs (50s/35s) (24/20)

Tuesday 11-24-20

Tuesday 11-24-20

On the 1:30 x 6

Deadlifts 

1) 10 Reps 

2) 8 Reps 

3) 6 Reps 

4) 4 Reps 

5) 2 Reps 

6) Max Reps 

Conditioning:

30-20-10-20-30

Calorie Row 

Deadlifts (225/155)

Burpees

Monday 11-23-20

 Monday 11-23-20

On the 2:00 x 7

Back Squats 

1) 8 Reps 

2) 6 Reps 

3) 4 Reps 

4) Rest 

5) 4 Reps 

6) 3 Reps 

7) 2 Reps 

EMOM x 12

1) 40 Double Unders 

2) 25 Sit-Ups 

3) 40 Plank Shoulder Taps

Saturday 11-21-20

 Saturday 11-21-20

MYSTERY WOD!!!

Friday 11-20-20

 Friday 11-20-20

On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 5-10: 1 Snatch

Conditioning:

AMRAP 20

500/400 Meter Row 

12 Overhead Squats (125/85)

24 Lateral Jumps Over Barbell 

Thursday 11-19-20

 Thursday 11-19-20

Open Gym !

5:30-7:00am

Noon-1:30pm

3:30-5:30pm

Please text to reserve your spot!

Wednesday 11-18-20

 Wednesday 11-18-20

AMRAP 4

10 Toes to Bar

20 Air Squats 

Rest 2:00

AMRAP 4

30 Double Unders 

10 Push-ups 

Rest 2:00

AMRAP 4

10 Pull-ups 

20 Reverse Lunges

Rest 2:00

AMRAP 4

30 Double Unders 

10 Burpees 

Tuesday 11-17-20

 Tuesday 11-17-20

On the 1:30 x 6

Press

1) 5 Reps 

2) 5 Reps 

3) 5 Reps 

4) 3 Reps 

5) 2 Reps 

6) Max Reps 

Conditioning:

2 Rounds

5 Bear Complex (95/65)

4 Bear Complex (105/75)

3 Bear Complex (115/85)

2 Bear Complex (135/95)

1 Bear Complex (145/105)

Rest 2:00 between rounds.

Bear Complex:

1 Power Clean

1 Front Squat 

1 Push Press 

1 Back Squat

1 Push Press

Monday 11-16-20

 Monday 11-16-20

Back Squats 

On the 2:00 x 7

1) 8 Reps 

2) 6 Reps 

3) 4 Reps 

4) Rest 

5) 4 Reps 

6) 3 Reps 

7) 2 Reps 

Conditioning:

AMRAP 12

300/250 Meter Row 

20 Suitcase Kettlebell Deadlifts (53/35)

30 Kettlebell Swings (53/35)

Saturday 11-14-20

 Saturday 11-14-20

Teams of 2

AMRAP 26

100 Double Unders 

80 Box Jumps (30/24)

60 Sit-Ups 

40 Air Squats 

20 Push-Ups

Friday 11-13-20

 Friday 11-13-20

6 Rounds

Work :30/Rest :30

Strict Pull-ups 

Single Arm Overhead Lunges (50/35)

Dumbbell Push Press (50s/35s)

Dumbbell Box Step-ups (50s/35s)

Flutter Kicks

*Score is total repetitions.

Thursday 11-12-20

 Thursday 11-12-20

Open Gym 

Noon-1:00pm

3:30-5:30pm

Please text to reserve your spot for Open Gym tomorrow. 😊

Wednesday 11-11-20

Wednesday 11-11-20

Veterans Day Hero WOD Omar

For Time:

10 Thrusters (95/65)

15 Bar-Facing Burpees 

20 Thrusters (95/65)

25 Bar-Facing Burpees 

30 Thrusters (95/65)

35 Bar-Facing Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Tuesday 11-10-20

Tuesday 11-10-20

On the 1:30 x 10

Sets 1-5: 3-Position Power Snatches

Sets 6-10: 1 Power Snatch

Conditioning:

AMRAP 3 

16 Deadlifts (135/95)

16 Alternating Pistols

Rest 2:00

AMRAP 3 

12 Deadlifts (185/125)

12 Alternating Pistols

Rest 2:00

AMRAP 3 

8 Deadlifts (225/155)

8 Alternating Pistols

Monday 11-9-20

 Monday 11-9-20

Back Squats 

On the 2:00 x 7

1) 8 Reps 

2) 6 Reps 

3) 4 Reps 

4) Rest

5) 6 Reps 

6) 4 Reps 

7) 2 Reps 

EMOM x 12 

Rotating Movements 

15-20 Dumbbell L-Sit Press 

15-20 Dumbbell Front Squats 

15-20 Dumbbell Rows

Rest 

Friday 11-6-20

 Friday 11-6-20

Deadlifts 

On the 1:30 x 10

1) 10

2) 8

3) 6

4) 4

5) 3

6) 2

Conditioning:

AMRAP 20

500/400 Meter Row 

30 Single Arm Kettlebell Overhead Squats (35/26)

30 Single Arm Kettlebell Swings (35/26)

Thursday 11-5-20

 Thursday 11-5-20

Open Gym!!!

Text to reserve your spot. This is a great opportunity to make up a missed WOD, work on mobility, or focus on your individual goals.😊

Wednesday 11-4-20

 Wednesday 11-4-20

On the 1:30 x 10

Sets 1-5: 3-Position Cleans

Sets 6-10: 1 Clean

Conditioning:

AMRAP 16

40 Double Unders 

10 Power Cleans (115/85)

10 Split Jerks (115/85)

Tuesday 11-3-20

 Tuesday 11-3-20

On the 1:30 x 6

Press:

1) 5 Reps 

2) 5 Reps 

3) 5 Reps 

4) 3 Reps

5) 2 Reps 

6) Max Reps 

On the 1:30 x 6

Alternating Movement Pairs

:30 Bulgarian Split Squats Right Leg

:30 Bulgarian Split Squats Left Leg

:30 Rest

:30 Parallette L-Sit Hold

:30 Parallette Plank Hold

:30 Rest

AMRAP 8 

10 Burpee Box Jump Overs (24/20)

20 Alternating Dumbbell Snatches (50/35)

Monday 11-2-20

 Monday 11-2-20

Conditioning:

5 Rounds 

1:00 Work/:30 Rest

Ring Dips

Front Squats (95/65)

Hang Power Snatches (95/65)

Calorie Row 

Saturday 10-31-20

 Saturday 10-31-20

The Great “PUMP”kin

Teams of 2:

20 Rounds

200 Meter Row

10 Dumbell Curls (35s/20s)

10 Dumbbell Press (35s/20s)

One person works while the

other holds a “pumpkin”

medball (20/14).

Each person completes 10 rounds.

*Created by CrossFit Anchorage 

Friday 10-30-20

 Friday 10-30-20

Core Tabata 

Plank Up/Downs

Hollow Holds

Arch Holds

Plank Knee/Elbow

Conditioning:

Buy In: 50 Burpees 

3 Rounds 

20 Med Ball Cleans(20/14)

20 Med Ball Russian Twists (20/14)

Buy Out: 50 Burpees 

Time Cap: 20 Minutes 

Thursday 10-29-20

 Thursday 10-29-20

Open Gym!!!💥💥💥

Please text me to reserve a spot for tomorrow!🤩

Wednesday 10-28-20

 Wednesday 10-28-20

On the 1:30 x 10

Sets 1-4: 3-Position Snatch 

Sets 5-10: 1 Snatch

Conditioning:

AMRAP 16

21/18 Calorie Row 

15 Power Snatches (95/65)

9 Overhead Squats (95/65)

Tuesday 10-27-20

 Tuesday 10-27-20

On the 1:30 x 6

Strict Press

1) 5 Reps 

2) 5 Reps 

3) 5 Reps 

4) 3 Reps

5) 3 Reps 

6) 2 Reps 

AMRAP 9

20 Double Unders 

10 Dumbbell Cleans (50s/35s)

10 Dumbbell Burpees (50s/35s)

EMOM x 9 

(One movement each minute)

10-15 Toes to Bar

10-15 Tall Box Jumps (30/24)

2-4 Wall Walks

Monday 10-26-20

 Monday 10-26-20

Take 20 minutes to find a one rep max Front Squat.

Conditioning:

AMRAP 12

20 Alternating Kettlebell Lunges (53/35)

15 Kettlebell Sit-ups (53/35)

10 Push-ups 

Saturday 10-24-20

 Saturday 10-24-20

MYSTERY WOD!!! Book your spot ASAP!🤩🤩🤩

Friday 10-23-20

 Friday 10-23-20

On the 1:30 x 8

1) 3 Position Snatch

2) 3 Position Snatch

3) 3 Position Snatch

4) 3 Position Snatch

5) 1 Snatch

6) 1 Snatch 

7) 1 Snatch 

8) 1 Snatch 

Conditioning:

AMRAP 20

500/400 Meter Row

10 Box Dips

10 DB Box Step-Ups (24/20)(50/35)

*Increase by 10 reps each round.

Thursday 10-22-20

 Thursday 10-22-20

Open Gym 

Make sure to text to reserve your spot! Let’s work on those goals!!!♥️

See Facebook or Instagram for times.

Wednesday 10-21-20

 Wednesday 10-21-20

5 Rounds

Work for 1:00/Rest :30

Pull-ups (Strict/Kipping)

Overhead Squats (95/65)

Hang Power Cleans (95/65)

Calorie Row 

Tuesday 10-20-20

 Tuesday 10-20-20

On the 1:30 x 6

1) 7 Press

2) 5 Press

3) 5 Press

4) 7 Push Press 

5) 5 Push Press 

6) 5 Push Press 

On the 1:30 x 6

Alternating Movements 

1) :30 Med Ball Forearm Plank

    :30 Med Ball Foot Plank

    :30 Rest

2) :30 Toe Reaches

    :30 Med Ball Sit-ups (20/14)

    :30 Rest

Conditioning:

50-40-30-20-10

Alternating Pistols

Burpees

Monday 10-19-20

 Monday 10-19-20

On the 2:00 x 6

Front Squats

Conditioning:

AMRAP 12

30 Double Unders

20 Kettlebell Swings (70/53)

10 Push-ups 

Saturday 10-17-20

 Saturday 10-17-20

Teams of 2:

Row 200 Calories

*Every 2 minutes, team completes:

 5 Dumbbell Burpees (50s/35s)

10 Air Squats 

Friday 10-16-20

 Friday 10-16-20

Conditioning:

4 Rounds 

500/400 Meter Row

20 Hang Power Cleans (115/85)

15 Push Press (115/85)

On the 1:30 x 6

Deadlifts

1): 10

2): 8

3): 6

4): 4

5): 4

6): 2

Wednesday 10-14-20

 Wednesday 10-14-20

AMRAP 6

10 Toes to Bar 

10 Burpees 

Rest 6 Minutes 

AMRAP 6

20 Wallballs (20/14)

20 Kettlebell Swings (53/35)

Rest 6 Minutes 

AMRAP 6

30 Double Unders 

15 Sit-ups 

Tuesday 10-13-20

 Tuesday 10-13-20

On the 2:00 x 6

Front Squats

On the 2:00 x 6

15 Dumbbell Deadlifts (50s/35s)

12 Dumbbell Alternating Snatches (50/35)

9 Dumbbell Rows (50s/35s)

Monday 10-12-20

 Monday 10-12-20

On the 1:30 x 7

3 Clean and Split Jerks

Conditioning:

AMRAP 20

2 Power Clean and Jerks

2 Front Rack Reverse Lunges

2 Lateral Jumps Over Barbell 

*Increase by 2 Reps every round until the time expires. (2, 4, 6, ...)

Weight (95/65)

Saturday 10-10-20

 Saturday 10-10-20

Teams of 2:

AMRAP 30

400 Meter Run

100 Meter KB Farmers Carry (53s/35s)

50 Kettlebell Swings (53/35)

40 Kettlebell Goblet Squats (53/35)

30 Kettlebell Box Step Overs (53/35)

Friday 10-9-20

 Friday 10-9-20

Stations x 2:

Work 2:00/Rest 1:00

Sandbags Ground to Shoulder Max Reps (75/50)

Elevated Parallette Push-ups Max Reps

Assault Bike Max Calories 

Rest

Bar Muscle Ups/Progression Max Reps

Sled Push Max Distance (135/90)

Score is total reps after two rotations.

Thursday 10-8-20

 Thursday 10-8-20

Open Gym!!!

Here’s your opportunity to work on personal goals, make-up a missed WOD, improve mobility or work on the PULL-UP CHALLENGE!

Please text to reserve your spot for one of the following times:

5:30am-7:00am

Noon-1:30pm

3:30pm-5:30pm

Wednesday 10-7-20

 Wednesday 10-7-20

EMOM:

3 Position Snatch

Conditioning:

AMRAP 18

35 Double Unders 

15 Deadlifts (115/85)

10 Overhead Squats (115/85)

Tuesday 10-6-20

 Tuesday 10-6-20

On the 1:30 x 6 

1): 7 Press

2): 5 Press 

3): 3 Press

4): 7 Push Press

5): 5 Push Press 

6): 3 Push Press 

On the 1:30 x 6

:30 Hollow Hold

:30 Criss Cross V-ups

Conditioning:

AMRAP 8

15/10 Calorie Row

10 Burpees

10 Squat Jumps

Monday 10-5-20

 Monday 10-5-20

On the 2:00 x 6

2 Front Squats + 3 Back Squats 

On the 2:00 x 6

10 Dumbbell L-sit Press

105 Foot Right Arm Dumbbell Overhead and Left Arm Dumbbell Front Rack Walk

105 Foot Left Arm Dumbbell Overhead and Right Arm Dumbbell Front Rack Walk

Saturday 10-3-20

 Saturday 10-3-20

Teams of 2:

Buy In: ???

9 Rounds

3 Hang Power Snatches (45/35)

3 Overhead Squats (45/35)

Rest 2 Minutes

7 Rounds

3 Hang Power Snatches (75/55)

3 Overhead Squats (75/55)

Rest 2 Minutes 

5 Rounds 

3 Hang Power Snatches (95/65)

3 Overhead Squats (95/65)

Buy Out: ???

***Be prepared to go outside for Buy In and Buy Out.

Friday 10-2-20

 Friday 10-2-20

EMOM x 6 (Alternating Movements)

12 Pull-ups 

12 Alternating Pistols

EMOM x 6 (Alternating Movements) 

30 Double Unders 

10 Power Cleans (135/95)

Take 20 minutes to find a heavy 3 Deadlifts.

Thursday 10-1-20

 Thursday 10-1-20

For current members only. See Facebook or Instagram for times.

Open Gym!!! Time to work on your personal goals! Remember to text to reserve your spot.

#opengym #personalgoals #improvingeveryday #crossfitanchoragecommunity #crossfitfriends 

Wednesday 9-30-20

 Wednesday 9-30-20

On the 1:30 x 7

3 Clusters

Conditioning:

For Time

15-12-9-6-3

Thrusters (115/85)

Lateral Burpee Over Barbell 

Tuesday 9-29-20

 Tuesday 9-29-20

Core Tabata x 4

Hollow Hold

Arch Hold

Hollow Rocks

Arch Pulses

Conditioning:

AMRAP 20

20/15 Calorie Row 

20 Box Jump Overs (30/24)

20 Dumbell Rows (35s/20s)

Monday 9-28-20

 Monday 9-28-20

Front Squats

On the 2:00 x 6

1) 5 Reps 

2) 5 Reps 

3) 3 Reps 

4) 3 Reps 

5) 2 Reps 

6) 2 Reps 

Conditioning:

On the 2:00 x 6

20 Single Arm Kettlebell Overhead Squats (10 each side)

20 Kettlebell Russian Twists

10 Push-ups 

Kettlebell Weight (35/26)

Saturday 9-26-20

 Saturday 9-26-20

Teams of 2:

AMRAP 24

200 Meter Run 

30 Power Cleans (115/85)

40 Box Jumps (24/20)

50 Deadlifts (205/135)

Friday 9-25-20

 Friday 9-25-20

EMOM x 8 

Alternating Movements 

12 Toes to Bar 

20 Alternating Reverse Dumbbell Lunges (50s/35s)

EMOM x 8

Alternating Movements 

16 Wallballs (20/14)

16 Burpees

Conditioning:

3 Rounds

650/500 Meter Row

20 Alternating Dumbbell Hang Snatches (50/35)

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

Thursday 9-24-20

 Thursday 9-24-20

Open Gym...please reserve your spot tonight!

#opengym #personalgoals #activerecovery #mobilty #maketimeforwhatmatters 

Wednesday 9-23-20

 Wednesday 9-23-20

On the 1:30 x 8 

1 Clean and 2 Split Jerks

AMRAP 15

30 Double Unders 

3 Cleans (135/95)

6 Push Jerks (135/95)

Tuesday 9-22-20

 Tuesday 9-22-20

EMOM x 9

1) 10 Pull-ups 

2) 15 AbMat Sit-ups 

3) 20 Air Squats 

EMOM x 9

1) Shuttle Runs

2) 30 Plank Shoulder Taps

3) :45 Plank

Conditioning:

AMRAP 5

6 Parallette Push-ups 

8 Parallette Dips

10 Lateral Parallette Jumps

Monday 9-21-20

 Monday 9-21-20

Front Squats 

On the 2:00 x 6

1) 5

2) 5

3) 3

4) 3

5) 2

6) 2

Conditioning:

On the 2:00 x 6

12 Dumbbell L-Sit Press

12 Dumbbell Deadlifts

12 Dumbbell Burpees

Dumbbells (50s/35s)

*Score is your slowest round.

Saturday 9-19-20

 Saturday 9-19-20

Teams of 3:

20/15 Calorie Row 

120 Med Ball Press 

90 Med Ball Sit-ups

60 Med Ball Push-ups 

20/15 Calorie Row 

105 Med Ball Press

75 Med Ball Sit-ups 

45 Med Ball Push-ups 

20/15 Calorie Row 

90 Med Ball Press

60 Med Ball Sit-ups 

30 Med Ball Push-ups 

Med Ball Movements (20/14)

Friday 9-18-20

 Friday 9-18-20

On the 1:30 x 8

3-Position Power Snatch

Conditioning:

AMRAP 4

10 Overhead Squats (75/55)

10 Box Jumps (24/20)

Rest 4 Minutes 

AMRAP 4

8 Overhead Squats (95/65)

8 Box Jumps (24/20)

Rest 4 Minutes 

AMRAP 4

6 Overhead Squats (115/85)

6 Box Jumps (24/20)

Thursday 9-17-20

 Thursday 9-17-20

Please join us 4:30pm-7:30pm for a fun event! Handmade fused glass functional art and amazing paintings by @midnightsonne will be for sale.

Friends, family, and guests are welcome! Please wear a mask while indoors! 😷 

#artescapenight #supportlocalartists #greatgifts #crossfitanchorage 

Wednesday 9-16-20

 Wednesday 9-16-20

On the 1:30 x 8

3-Position Power Clean

Conditioning: 5 Rounds

250/200 Meter Row

8 Deadlifts (135/95)

6 Power Cleans (135/95)

4 Front Squats (135/95)

Tuesday 9-15-20

 Tuesday 9-15-20

On the 1:30 x 6

1) 5 Strict Press

2) 3 Strict Press

3) 2 Strict Press 

4) 5 Push Press 

5) 3 Push Press 

5) 2 Push Press

On the 1:30 x 6

Alternating Movements 

50 Double Unders 

30 Single Arm Kettlebell Swings

Conditioning:

 4 Rounds

:30 Burpee Box Jump Overs

:30 V-ups 

:30 Alternating Pistols

:30 Rest

Monday 9-14-20

 Monday 9-14-20

On the 1:30 x 6

2 Front Squats + 2 Back Squats 

On the 1:30 x 6

Alternating Movements 

10 Bulgarian Split Squats each leg

5 Turkish Get-Ups each side 

Conditioning:

AMRAP 8

15 Dumbbell Thrusters (50s/35s)

10 Dumbbell Renegade Rows (50s/35s)

Saturday 9-12-20

 Saturday 9-12-20

Teams of 2:

2 Rounds

60 Mountain Climbers 

60 Dumbbell Floor Press (50s/35s)

60 Dumbbell Box Step-Ups (50s/35s) (24/20)

60 Kick-Outs

***Every 3 minutes complete 25 Double Unders.

Friday 9-11-20

 Friday 9-11-20

“9/11 Tribute”

2001 Meter Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Barbell Rows (125/85)

11 Power Cleans (175/115)

11 Handstand Push-ups 

11 Kettlebell Swings (70/53)

11 V-ups

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 Meter Run 

#neverforget #911tributewod #america 

Thursday 9-10-20

 Thursday 9-10-20

Active Recovery:

5:00 Easy Jog

2:00 Pigeon Stretch (1:00/side)

1:00 Deep Squat Hold

5:00 Easy Jog

2:00 Inch Worm/Cobra/Downward Dog

1:00 Calf Stretch

5:00 Slow Jog

2:00 Alternating Samson Lunge

1:00 Child’s Pose 

Wednesday 9-9-20

 Wednesday 9-9-20

On the 1:30 x 8

3 Squat Cleans

Conditioning: 3 Rounds 

27 Double Unders 

21 Deadlifts (115/85)

15 Burpees 

9 Clean and Jerks (115/85)

Tuesday 9-8-20

 Tuesday 9-8-20

EMOM x 8

Alternating Movements 

8 Toes to Bar 

8 Chest to Bar Pull-ups 

EMOM x 8

15 Wallballs(20/14)

10 Handstand Push-ups 

Conditioning:

40-30-20-10

Kettlebell Swings (53/35)

Kettlebell Reverse Lunges (53/35)

Monday 9-7-20

 Monday 9-7-20

“The Chief”

AMRAP 3 x 5

3 Power Cleans (135/95)

6 Push-ups 

9 Air Squats 

Rest 1 minute between AMRAPS

Saturday 9-5-20

 Saturday 9-5-20

Teams of 2

2,000 Meter Row

50 Thrusters (45/35)

200 Double Unders 

1,600 Meter Row

40 Thrusters (65/55)

150 Double Unders 

1,200 Meter Row

30 Thrusters (95/65)

100 Double Unders 

800 Meter Row

20 Thrusters (115/85)

50 Double Unders 

Friday 9-4-20

 Friday 9-4-20

On the 1:30 x 7

8 Deadlifts

6 Deadlifts

4 Deadlifts

2 Deadlifts

2 Deadlifts

2 Deadlifts

2 Deadlifts

Conditioning:

AMRAP 18

200 Meter Run 

30 Alternating Dumbbell Snatches (50/35)

30 Single-Arm Dumbbell Overhead Lunges (50/35) (15 each arm)

Thursday 9-3-20

 Thursday 9-3-20

Spend 20-30 minutes rolling out and working on mobility.

OPEN GYM 

3:30pm - 5:30pm

Please text (907)764-9554 to reserve your spot.😊

Wednesday 9-2-20

 Wednesday 9-2-20

EMOM x 12

Alternating Movements

8 Ring Dips

8 Strict Pull-ups 

AMRAP 12 

12/10 Calorie Row

12 Burpees Over Erg

Tuesday 9-1-20

 Tuesday 9-1-20

On the 1:30 x 14

1) 5 Strict Press

2) 3 Strict Press 

3) 2 Strict Press 

4) 1 Strict Press

5) 1 Strict Press 

6) 1 Strict Press

7) Rest

8) Rest

9) 3 Push Press

10) 2 Push Press 

11) 1 Push Press 

12) 1 Push Press 

13) 1 Push Press 

14) 1 Push Press 

AMRAP 10

10 Box Jump Overs (24/20)

10 Air Squats

10 Box Jumps (24/20)

10 Alternating Pistols 

Monday 8-31-20

 Monday 8-31-20

Core Tabata x 4

Right Side Plank

Left Side Plank

Toe Reaches

Plank Up-Downs

On the 1:30 x 6

1 Front Squat + 2 Back Squats

On the 1:30 x 6

2 Wall Walks

15 V-ups

Saturday 8-29-20

 Saturday 8-29-20

Teams of 2

2 Rounds:

800 Meter Run 

5-4-3-2-1

Hang Squat Clean

Push Press

600 Meter Run 

5-4-3-2-1

Hang Squat Clean

Push Press

400 Meter Run 

5-4-3-2-1

Hang Squat Clean

Push Press

RX Weight (95/65)

Friday 8-28-20

 Friday 8-28-20

AMRAP 4

8 Toes to Bar

8 Burpees

Rest 4 Minutes

AMRAP 4

8 Wallballs (20/14)

8 Reverse Lunges 

Rest 4 Minutes

AMRAP 4

50 Foot Shuttle Runs

Thursday 8-27-20

 Thursday 8-27-20

Open Gym:

7:00am-8:30am and 3:30pm-5:30pm 

Take 20-25 minutes foam rolling Glutes , I.T. Bands, Quads, Calves and Lats.

This is also a time to work on your gymnastic skills.

Wednesday 8-26-20

 Wednesday 8-26-20

Conditioning:

Buy In: 1,000 Meter Row

1-2-3-4-5-6-7-8-9-10

Devil’s Press (50s/35s)

Dumbbell Front Squats (50s/35s)

Buy Out: 1,000 Meter Row

Tuesday 8-25-20

Tuesday 8-25-20

EMOM x 10

1 Snatch

Conditioning:

AMRAP 12

10 Power Snatches (95/65)

40 Double Unders 

Monday 8-24-20

 Monday 8-24-20

Back Squat:

Take 20:00 to find a One Rep Max.

Conditioning:

4 Rounds (12 Minutes)

:45 Work/:15 Rest

Russian Kettlebell Swings (70/53)

Box Jumps (30/24)

Sit-ups 

Saturday 8-22-20

 Saturday 8-22-20

MYSTERY WOD!!!

Book your spot ASAP!

Friday 8-21-20

 Friday 8-21-20

EMOM x 10

Snatch

Conditioning:

800 Meter Run 

15 Overhead Squats (115/85)

600 Meter Run 

20 Overhead Squats (115/85)

400 Meter Run 

25 Overhead Squats (115/85)

200 Meter Run 

30 Overhead Squats (115/85)

Thursday 8-20-20

Thursday 8-20-20

Take 20 minutes to roll out those tight areas and work on your mobility. 

AMRAP 12

2 Jumping Lunges

2 Push-ups 

2 Sit-ups 

Increase by 2 repetitions each round until time expires.

Wednesday 8-19-20

 Wednesday 8-19-20

Split Jerk

EMOM x 7

1) 3 Reps 

2) 3 Reps 

3) 2 Reps 

4) 2 Reps 

5) 1 Rep 

6) 1 Rep 

7) 1 Rep 

Conditioning:

AMRAP 8

200 Meter Run

20 Hang Power Cleans (95/65)

10 Push Press (95/65)

Tuesday 8-18-20

 Tuesday 8-18-20

Core Tabata x 4 (8 Minutes)

Conditioning:

20-15-10-15-20

Calorie Row

Air Squats 

Burpees 

8-17-20

 Monday 8-17-20

Back Squats

On the 1:30 x 8

1) 5 Reps 

2) 4 Reps 

3) 3 Reps 

4) Rest

5) Rest

6) 5 Reps 

7) 4 Reps 

8) 3 Reps 

Conditioning:

In the 1:30 x 8

10 Kettlebell Deadlifts (53s/35s)

100 Meter Farmer’s Carry (53s/35s)

Saturday 8-15-20

 Saturday 8-15-20

Teams of 3

3 Rounds for Time:

200 Meter Plate Run

99 Plate Squats

200 Meter Overhead Plate Carry

99 Plate Ground to Overhead

200 Meter Single Grip Plate Carry

Plate Weight (25/15)

Friday 8-14-20

 Friday 8-14-20

EMOM x 5

12 Toes to Bar

EMOM x 5

40 Double Unders 

Conditioning:

400 Meter Run 

30 Box Jump Overs (24/20)

30 Single Arm Kettlebell Overhead Squats (35/26)

400 Meter Run 

20 Box Jump Overs (24/20)

20 Single Arm Kettlebell Overhead Squats (35/26)

400 Meter Run 

10 Box Jump Overs (24/20)

10 Single Arm Kettlebell Overhead Squats (35/26)

*Equal repetitions on each arm for KB OHS.

Thursday 8-13-20

 Thursday 8-13-20

15:00 Recovery Run

Accumulate 5:00 Plank

Not For Time

5 Sets:

10 Push-ups 

15 Sit-ups 

Wednesday 8-12-20

 Wednesday 8-12-20

Conditioning:

AMRAP 5

Buy In: 500 Meter Row 

12 Deadlifts (95/65)

12 Front Rack Lunges (95/65)

Rest 5 Minutes 

AMRAP 5

Buy In: 500 Meter Row 

8 Deadlifts (115/85)

8 Front Rack Lunges (115/85)

Rest 5 Minutes 

AMRAP 5

Buy In: 500 Meter Row 

4 Deadlifts (135/95)

4 Front Rack Lunges (135/95)

Immediately after, take 15 minutes to find a heavy single deadlift.

Tuesday 8-11-20

 Tuesday 8-11-20

Conditioning:

AMRAP 27

14 Alternating Dumbbell Hang Snatches (50/35)

14 Dumbbell Box Step-ups (50/35)(24/20)

14 Alternating Dumbbell Hang Cleans (50/35)

***Every 3 minutes complete 5 burpees.

Monday 8-10-20

 Monday 8-10-20

Back Squats:

On the 1:30 x 8

5 Reps 

4 Reps 

3 Reps 

Rest

Rest

5 Reps 

4 Reps 

3 Reps 

Conditioning:

On the 1:30 x 8

6 Strict Handstand Push-ups 

20 Kettlebell Swings (53/35)

Saturday 8-8-20

 Saturday 8-8-20

Teams of 2:

AMRAP 30 

400 Meter Run

40 Hang Power Snatches (95/65)

40 Lateral Jumps Over Barbell

40 Front Squats (95/65)

Friday 8-7-20

Friday 8-7-20

AMRAP 7

20 Pistols

10 Pull-ups 

Rest 7 Minutes 

AMRAP 7

40 Double Unders 

20 Wall Balls (20/14)

Thursday 8-6-20

Thursday 8-6-20

Active Recovery 

5 Rounds:

3:00 Jog

1:00 Walk

Core Tabata x4

(:20 work/:10 rest)

Hollow Hold

Arch Hold

Bird Dogs

Table Top Hold

Wednesday 8-5-20

Wednesday 8-5-20

On the 1:30 x 7
3 Power Cleans

Conditioning:
5 Rounds
500/400 Meter Row
10 Power Cleans (135/95)
10 Shoulder to Overhead (135/95)

Tuesday 8-4-20

Tuesday 8-4-20

Snatch
0:00 3 Reps
2:00 2 Reps
4:00 2 Reps
5:30 1 Rep
7:00 1 Rep
8:30 1 Rep
10:00 1 Rep
11:30 1 Rep
13:00 1 Rep
14:30 1 Rep
16:00 1 Rep

AMRAP 6
12 Overhead Squats (105/75)
100 Meter Run

Monday 8-3-20

Monday 8-3-20

WOD: Mike Valantas
For Time
51 Push-ups
51 Burpees
51 Sit-ups
51 Air Squats

Mike is a former member of CrossFit Anchorage and is currently battling prostate cancer. These are some of his favorite CrossFit movements. We hope you can join us in person or at home in completing this WOD.

Please message us to be informed about our current COVID safety guidelines if you’d like to come as a guest.

Lastly, post your time and a pic as a bit of encouragement for Mike as he heads into surgery on August 5th.
@heidivee49

Back Squats
On the 1:30 x 8
1): 5 Reps
2): 4 Reps
3): 3 Reps
4): Rest
5): Rest
6): 5 Reps
7): 4 Reps
8): 3 Reps

Saturday 8-1-20

Saturday 8-1-20

Teams of 2
120 Double Unders
100 Kettlebell Deadlifts
80 Kettlebell Swings
60 Kettlebell Lunges
40 Kettlebell Goblet Squats
60 Kettlebell Lunges
80 Kettlebell Swings
100 Kettlebell Deadlifts
120 Double Unders

Every 3:00 minutes, stop and do 10 Syncro Burpees.

Kettlebell Weight (53/35)

Friday 7-31-20

Friday 7-31-20

On the 2:00 x 6
Alternating Movements
10 Bar Muscle Ups/Progressions
:30 Sled Push, :30 Rest x 2

On the 2:00 x 6
Alternating Movements
25 Med Ball Cleans (20/14)
:30 Cal Row, :30 Rest x 2

On the 2:00 x 6
:30 Max Unbroken Strict Press (95/65)

Thursday 7-30-20

Thursday 7-30-20
Spend 30-45 minutes doing something active outside such as walking, jogging, biking, hiking, yard work, playing with your kids, etc...

Body Armor:
3 Giant Sets
50 Flutter Kicks
40 Sit-ups
30 Plank Up-Downs

Rest 2 minutes between sets.

Wednesday 7-29-20

Wednesday 7-29-20
Conditioning:
AMRAP 5
Buy In: 400 Meter Run
9 Deadlifts (95/65)
9 Thrusters (95/65)
Rest 5 Minutes

AMRAP 5
Buy In: 400 Meter Run
7 Deadlifts (115/85)
7 Thrusters (115/85)
Rest 5 Minutes

AMRAP 5
Buy In: 400 Meter Run
5 Deadlifts (135/95)
5 Thrusters (135/95)
Immediately, take 15 minutes to find a heavy single deadlift.

Tuesday 7-28-20

Tuesday 7-28-20
EMOM x 4
15 Unbroken Dumbbell Floor Press

Conditioning:
Buy In: 800 Meter Run
4 Rounds
30 Alternating Dumbbell Snatches (50/35)
20 Air Squats
10 Push-ups
Buy Out: 800 Meter Run

Monday 7-27-20

Monday 7-27-20

Back Squats
On the 1:30 x 8
1): 5 Reps
2): 4 Reps
3): 3 Reps
4): Rest
5): Rest
6): 5 Reps
7): 4 Reps
8): 3 Reps

Conditioning:
On the 1:30 x 8
:30 Handstand Hold
12 Mountain Climbers
12 Kettlebell Russian Twists (35/26)

Saturday 7-25-20

Saturday 7-25-20

Community Hike!😃

No Class this Saturday.

#crossfitanchoragecommunity #communityhike #crossfitfriends

Friday 7-24-20

Friday 7-24-20

Body Armor:
4 Sets
:30 Hollow Hold
:30 Arch Hold
:30 Rest

Conditioning:
AMRAP 20
2 Calorie Row
2 Box Jump Overs (24/20)
2 Alternating Pistols
4 Calorie Row
4 Box Jump Overs (24/20)
4 Alternating Pistols

* Add two reps to each round until the time expires (2, 4, 6, 8, ...)

Thursday 7-23-20

Thursday 7-23-20

5 Rounds
:30 Right Leg Glute Bridges
:30 Left Leg Glute Bridges
:30 V-ups
:30 Jump Rope
:60 Rest

Wednesday 7-22-20

Wednesday 7-22-20

On the 1:00 complete 1 Complex:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

0:00 1 Complex
1:00 1 Complex
2:00 1 Complex
3:00 Rest
4:00 1 Complex
5:00 1 Complex
6:00 1 Complex
7:00 Rest
8:00 1 Complex
9:00 1 Complex
10:00 1 Complex

Conditioning:
AMRAP 18
200 Meter Run
21 Clean and Jerks (115/85)
15 Deadlifts (115/85)
9 Burpees

Tuesday 7-21-20

Tuesday 7-21-20

EMOM x 8
Alternating Movements
15 Toes to Bar
15 Wall Balls (20/14)

Conditioning:
3 Rounds
400 Meter Wall Ball Run
20 Alternating Wall Ball Shoulder to Overhead
20 Alternating Wall Ball Reverse Lunges

***Wall Ball weight for all movements (20/14)

Monday 7-20-20

Monday 7-20-20

Back Squats:
On the 1:30
1): 5 Reps
2): 4 Reps
3): 3 Reps
4): Rest
5): Rest
6): 5 Reps
7): 4 Reps
8): 3 Reps

Conditioning:
On the 1:30 x 8
30 Double Unders
10 Push-ups
10 Sit-ups

Saturday 7-18-20

Saturday 7-18-20

Teams of 2:
2 Rounds

200 Meter Row
10 Med Ball Cleans (20/14)
10 Box Jumps (30/24)

200 Meter Row
20 Med Ball Cleans (20/14)
20 Box Jumps (30/24)

200 Meter Row
30 Med Ball Cleans (20/14)
30 Box Jumps (30/24)

200 Meter Row
40 Med Ball Cleans (20/14)
40 Box Jumps (30/24)

Friday 7-17-20

Friday 7-17-20

EMOM x 12 (4 Rounds)
1): Max Pull-ups
2): Max Calorie Row
3): Rest

Conditioning:
8 Rounds
8 Power Snatches (95/65)
8 Front Rack Lunges (95/65)

Thursday 7-16-20

Thursday 7-16-20

10:00 Jogging
20:00 Mobility

Core:
4 Sets (Not for Time)

20 Sit-ups
20 Russian Twists
20 Plank Up-Downs

Wednesday 7-15-20

Wednesday 7-15-20

3 Rounds:

AMRAP 3
10 Dumbbell Deadlifts
10 Dumbbell Box Step Overs
Rest 2 minutes
AMRAP 3
10 Dumbbell Thrusters
10 Dumbbell Box Step Ups
Rest 2 Minutes

* Dumbbell Weight (50s/35s)

**Score is total repetitions for all 3 rounds.

Tuesday 7-14-20

Tuesday 7-14-20

6 Sets
:30 Parallette L-Sits
:60 Rest

Conditioning:

Buy In: 800 Meter Run

3 Rounds
15 Power Cleans (115/85)
15 Push Jerks (115/85)

Buy Out: 800 Meter Run

Monday 7-13-20

Monday 7-13-20

On the 1:30 x 8
Alternating between:
10-15 Handstand Push-ups
:60 Plank

On the 1:30 x 8
Back Squats:
1) 5 Reps
2) 4 Reps
3) 3 Reps
4) Rest
5) Rest
6) 5 Reps
7) 4 Reps
8) 3 Reps

Conditioning:
For Time
60 Double Unders
30 Single Arm Kettlebell Overhead Squats (35/26)
40 Double Unders
20 Single Arm Kettlebell Overhead Squats (35/26)
20 Double Unders
10 Single Arm Kettlebell Overhead Squats (53/26)

Saturday 7-11-20

Saturday 7-11-20

COMMUNITY HIKE:
Rendezvous Peak Trail. Meet at the ski lodge at 10:00am. 😃

There will be no 10:00am CrossFit class this Saturday.

#communityhike #crossfitanchoragecommunity #useyourfitness #explorealaska #crossfitfriends #creatingmemories

Friday 7-10-20

Friday 7-10-20

On the 1:30 x 7
3 Split Jerks

Conditioning:
21-15-9-15-21
Calorie Row
Deadlifts (225/155)

Thursday 7-9-20

Thursday 7-9-20

Active Recovery:
4 Rounds
4:00 Jogging
1:00 Walking

Take time to work on mobility.

Wednesday 7-8-20

Wednesday 7-8-20

3 Position Snatch
EMOM for 3 Minutes/Rest 1 Minute x 3

Conditioning:
AMRAP 12
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups

Tuesday 7-7-20

Tuesday 7-7-20

EMOM x 8
50 Double Unders
12 Toes to Bar

Conditioning:
4 Rounds for Time
400 Meter Run
20 Kettlebell High Pulls
20 Kettlebell Swings
20 Lateral Jumps Over Kettlebell

Monday 7-6-20

Monday 7-6-20

On the 1:30 x 6
5 Back Squats
(Building each set)

On the 1:30 x 6
2 Wall Walks
10 Wall Ball Shots (20/14)

Conditioning:
AMRAP 8
100 Meter Run
10 DB Single Arm Push Press (5/arm)
10 DB Overhead Lunges (5/arm)
*Dumbbell weight 50/35

Saturday 7-4-20

Saturday 7-4-20

“MURPH”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Complete with 20/14 weight vest.

Typically, we do MURPH on Memorial Day. However, due to gym closures in March and April, we postponed it to the 4th of July. 💙

This HERO WOD is something special. Lt. Michael Murphy knowingly risked his own life at the young age of 29, in order to save the lives of others. ❤️ He was courageous and brave... a true HERO.

Even though this workout is grueling, we are blessed to have the opportunity to complete it now. It is a privilege to be alive to honor a selfless man like this one.

Freedom isn't Free! We gladly take time to remember all the men and women who gave the ultimate sacrifice for our country.

GOD BLESS THE USA!!! 🇺🇸

Friday 7-3-20

Friday 7-3-20

Conditioning:
500 Meter Row
400 Meter Run
300 Meter Row
200 Meter Run
100 Meter Row
200 Meter Run
300 Meter Row
400 Meter Run
500 Meter Row

Thursday 7-2-20

Thursday 7-2-20

Active Recovery:
10 Rounds
:30 Jog
:30 Mountain Climbers
:30 Tuck Jumps
:30 Jog Backwards

Take 15-20 Minutes on Mobility

Wednesday 7-1-20

Wednesday 7-1-20

Core Tabata x 4
Up Down Plank
Right Side Plank
Left Side Plank
Rest

Conditioning:
On the 3:00 x 6
40 Double Unders
10 Deadlifts (225/155)
15 AbMat Sit-ups

Tuesday 6-30-20

Tuesday 6-30-20

Conditioning:
4 Rounds for Time
400 Meter Run
15 Clean and Jerks (95/65)

Then...Rest 3 Minutes

Then, take 12 minutes to build to a heavy single Clean and Jerk.

Monday 6-29-20

Monday 6-29-20

EMOM x 12
1). Max Toes to Bar
2). Max Calorie Row
3). Rest

Conditioning: For Time
100 Single Arm Kettlebell Overhead Squats (35/26)

*Do 5 Burpees EMOM until 100 Single Arm KB OHS are complete.

Saturday 6-27-20

Saturday 6-27-20

Teams of 2:
AMRAP 25
100 Double Unders
50 Power Cleans (95/65)
40 Box Jump Overs (24/20)
30 Sumo Deadlift High Pulls (95/65)

Friday 6-26-20

Friday 6-26-20

PLANK-OFF CHALLENGE

Conditioning:

Buy In: 800 Meter Run

4 Rounds Of
20 Dumbbell Farmer’s Carry Lunges (50s/35s)
20 Dumbbell Burpees (50s/35s)

Buy Out: 800 Meter Run

Thursday 6-25-20

Thursday 6-25-20

Tabata:
Right Side Plank
Left Side Plank
Bird Dogs
Table Top Plank

Complete each movement for 20 seconds, then rest 10 seconds for 8 minutes/4 rounds.

Active Recovery:
Spend at least 25 minutes outdoors moving (walking, jogging, biking, yard work, mobility, etc...)

Wednesday 6-24-20

Wednesday 6-24-20

On the 1:30 x 7
3 Clusters
*Each set build in weight.

Conditioning:
21-15-9
Calorie Row
Thrusters (95/65)
Lateral Jumps Over Barbell

Tuesday 6-24-20

Tuesday 6-23-20

Snatch Technique
Alternating on the 1:00 x 10 (5 Rounds)

3-Position Power Snatch + 1 Overhead Squat

3-Position Snatch + 1 Overhead Squat

Conditioning:
AMRAP 15
3 Power Snatches
3 Overhead Squats
3 Burpees
6 Power Snatches
6 Overhead Squats
6 Burpees
and so on....

* Increase by 3 reps each round (3, 6, 9, 12....) until time runs out.

RX Weight (115/85)

Monday 6-22-20

Monday 6-22-20

3 Rounds:
Pull-ups (Strict/Kipping)
Hollow Rocks
Arch Pulses
*Work :45, Rest :15

Conditioning:
8 Rounds
200 Meter Run
20 Single Arm Kettlebell Swings (35/26) (10 each arm)
10 Push-ups

Saturday 6-20-20

Saturday 6-20-20

Community Hike

We are meeting at McHugh Trail Head (bottom lot) at 10:00am. ❤️

No CrossFit class this Saturday.

Friday 6-19-20

Friday 6-19-20

EMOM x 8
ODD: 12 Toes to Bar
EVEN: 12 Handstand Push-ups/L-Sit Dumbbell Press

Conditioning:
On the 3:00 x 5
20 Alternating Dumbbell Snatch(50/35)
20 Alternating Dumbbell Box Step Ups (24”/20”)(50/35)

*Score is your slowest round.

Thursday 6-18-20

Thursday 6-18-20

Active Recovery:
Run 20 Minutes/Bike 30 Minutes

Spend 20-30 Minutes on Mobility

Body Armor:
3 Giant Sets
30 Glute Bridges
30 Russian Twists
30 Hollow Rocks
30 Superman Pulses
Rest 1 Minute

Wednesday 6-17-20

Wednesday 6-17-20

EMOM
0:00 2 Snatches
1:00 2 Snatches
3:00 Rest
4:00 2 Snatches
5:00 2 Snatches
6:00 Rest
7:00 2 Snatches
8:00 2 Snatches

Conditioning:
AMRAP 15
30 Double Unders
20 Deadlifts (135/95)
10 Push Press (135/95)

Tuesday 6-16-20

Tuesday 6-16-20

On the 1:30 x 8
(Alternating Movements)
1): 5 Ring Dips + 10 Ring Rows
2): 6 Turkish Get-ups (3 each side)

Conditioning:
4 Rounds for Time
20 Cal Row
20 Reverse Lunges
20 AbMat Sit-ups

Monday 6-15-20

Monday 6-15-20

Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 20
200 Meter Run
20 Box Jumps (24/20)
15 Clean and Jerks (115/85)
10 Burpees

Saturday 6-13-20

Saturday 6-13-20

Run 800 Meters
30 DB Deadlifts (50s/35s)
30 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry

Run 600 Meters
25 DB Deadlifts (50s/35s)
25 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry


Run 400 Meters
20 DB Deadlifts (50s/35s)
20 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry

Friday 6-12-20

Friday 6-12-20

3 Rounds
1:30 Max Strict Pull-ups
:30 Rest
1:30 Max Wall Balls
:30 Rest

Conditioning:
4 Rounds for Time
200 Meter Med Ball Run (20/14)
30 Overhead Med Ball Lunges (20/14)
40 Double Unders

Thursday 6-11-20

Thursday 6-11-20

3 Giant Sets
100 Flutter Kicks
30 Single Leg Glute Bridges
(15 each leg)
:60 Plank Hold
:60 Rest

Active Recovery:
4 Rounds
3:00 Jogging
2:00 Walking
1:00 Jumping Jacks

20-30 Minutes Working on Mobility

Wednesday 6-10-20

Wednesday 6-10-20

On the Minute:
0:00 1 Squat Clean and Jerk
1:00 1 Squat Clean and Jerk
2:00 1 Squat Clean and Jerk
3:00 REST
4:00 1 Squat Clean and Jerk
5:00 1 Squat Clean and Jerk
6:00 1 Squat Clean and Jerk
7:00 REST
8:00 1 Squat Clean and Jerk
9:00 1 Squat Clean and Jerk
10:00 1 Squat Clean and Jerk

Conditioning:
AMRAP 4
15 Front Squats (95/65)
15 Push Press (95/65)

Rest 4 Minutes

AMRAP 4
12 Front Squats (115/85)
12 Push Press (115/85)

Rest 4 Minutes

AMRAP 4
9 Front Squats (135/95)
9 Push Press (135/95)

Tuesday 6-9-20

Tuesday 6-9-20

EMOM x 8
ODD: 12 Toes to Bar
EVEN: 50 Double Unders

Conditioning:
AMRAP 18
Buy In: 1600 Meter Run

Max rounds in time remaining of:
20 Air Squats
10 Push-ups

Monday 6-8-20

Monday 6-8-20

On the 1:30 x 7
3 Power Snatch + 2 Overhead Squats

Conditioning:
3 Rounds for Time
400 Meter Run
15 Box Jump Overs (30/24)
10 Power Snatch (115/85)
5 Overhead Squats (115/85)

Saturday 6-6-20

Saturday 6-6-20

Teams of 2
2 Rounds:
Row 1000 Meters
400 Meter Farmer’s Carry (53s/35s)
60 Double Kettlebell Deadlifts (53s/35s)
80 AbMat Sit-ups
100 Double Unders

Friday 6-5-20

Friday 6-5-20

4 Rounds:
1:00 Max Strict Pull-ups
1:00 Wall Sit
1:00 Rest

Conditioning
For Time:
800 Meter Run
20 Med Ball Thrusters (30/20)
30 Lateral Jumps Over Parallette
40 Pistols
30 Lateral Jumps Over Parallette
20 Med Ball Thrusters (30/20)
800 Meter Run

Thursday 6-4-20

Thursday 6-4-20

20 Minute Jog/30 Minute Bike Ride

4 Sets of 10 Push-ups

Spend 20-30 Minutes on Mobility

Wednesday 6-3-20

Wednesday 6-3-20

On the 2:00 x 6
5 Deadlifts
Building each set.

Conditioning:
AMRAP 15
12 Deadlifts (135/95)
9 Squat Cleans (135/95)
6 Split Jerks (135/95)

Tuesday 6-2-20

Tuesday 6-2-20
EMOM x 9
1) 10 Ring Dips
2) :45 Hollow Hold
3) :45 Arch Hold

Conditioning:
4 Rounds For Time
10 Burpee Box Jumps (24”/20”)
20 Alternating Dumbbell Snatch (50/35)
400 Meter Run

Monday 6-1-20

Monday 6-1-20
Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 4
21 Calorie Row
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
15 Calorie Row
15 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
9 Calorie Row
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)

Saturday 5-30-20

Saturday 5-30-20

“Wrecked”
2 Rounds for Time

400 Meter Run
30 Front Rack Barbell Lunges
100 Meter Wreck Bag Carry

400 Meter Run
30 Power Cleans
100 Meter Wreck Bag Carry

400 Meter Run
30 Split Jerks
100 Meter Wreck Bag Carry

Barbell Movements (135/95)
Wreck Bag (75/50)

Friday 5-29-20

Friday 5-29-20

EMOM x 12
1). 10-12 Toes to Bar
2). 10-15 Wall Balls
3). 10-12 Chest to Bar Pull-ups
4). 10-15 Push-ups

Conditioning:
AMRAP 3 x 3
10 Dumbbell Box Step-Overs (50s/35s)(24”/20”)
10 Dumbbell Clean and Jerks (50s/35s)

Rest 2 Minutes between AMRAPS.

Thursday 5-28-20

Thursday 5-28-20

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Take 20-30 minutes for mobility.

Wednesday 5-27-20

Wednesday 5-27-20

Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
1 Snatch
1 Overhead Squat

Conditioning:
For Time
Buy In: 20 Burpees

200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

Buy Out: 20 Burpees

Tuesday 5-26-20

Tuesday 5-26-20

4 Rounds
1:00 Minute Wall Sit Holding Object/Weight Overhead with Arms Extended
1:00 Minute Rest

Conditioning:
4 Rounds For Time
100 Jumping Jacks
50 Mountain Climbers
25 Sit-ups

Saturday 5-23-20

Saturday 5-23-20

Teams of 2:

AMRAP 25

100 Meter Barbell Carry (95/65)
10 Push Press (95/65)
15 Deadlifts (95/65)

Friday 5-22-20

Friday 5-22-20

EMOM x 8
ODD: 8-12 Pull-ups
EVEN: 10-14 L-Sit Dumbbell Press

Conditioning:
4 Rounds
500/400 Meter Row
10 Devil’s Press (50/35)
20 Alternating Pistols

Thursday 5-21-20

Thursday 5-21-20

Spend 20-30 minutes on mobility.

Accumulate 5 Minute Plank

Conditioning:
3 Rounds
2:00 Max Reverse Burpees
2:00 Rest

Wednesday 5-20-20

Wednesday 5-20-20

On the 1:30 x 7
3 Clean and Jerks
(Building each set)

Conditioning:
On the 4:00 x 5
200 Meter Run
12 Power Cleans (135/95)
12 Burpees

*Score is slowest round.

Tuesday 5-19-20

Tuesday 5-19-20

Body Armor
3 Giant Sets:
20 Hollow Rocks
20 Superman Pulses
100 Flutter Kicks
Rest 1:00 between sets.

Conditioning:

5 Rounds
20 Tuck Jumps
15 Push-ups

Monday 5-18-20

Monday 5-18-20

EMOM x 8
ODD: 10 Ring Dips
EVEN: 20 Single Leg Hip Bridges
(10 each leg)

Conditioning:
AMRAP 18
35 Double Unders
15 Med Ball Thrusters (20/14)
15 Med Ball Sit-ups (20/14)

Saturday 5-16-20

Saturday 5-16-20

Teams of 2:
60 Power Snatches(115/85)
60 Front Squats(115/85)

400 Meter Run

50 Power Snatches(115/85)
50 Front Squats(115/85)

400 Meter Run

40 Power Snatches(115/85)
40 Front Squats(115/85)

400 Meter Run

Friday 5-15-20

Friday 5-15-20

EMOM #1 x 6
ODD: 6-10 Pull-ups
EVEN: 6-10 Toes to Bar

EMOM #2 x 6
ODD: :45 Hollow Hold
EVEN: :45 Arch Hold

Conditioning:
21-15-9
Calorie Row
Box Jumps (30/24)

Thursday 5-14-20

Thursday 5-14-20

Spend 20-30 minutes working on mobility.

For Time:
40-30-20-10
Reverse Burpees
Alternating Pistols

Wednesday 5-13-20

Wednesday 5-13-20

On the 2:00 x 6 Sets
5 Deadlifts (Building each set)

Conditioning:
For Time
Buy In: 600 Meter Run

Then, 3 Rounds
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups

Buy Out: 600 Meter Run

Tuesday 5-12-20

Tuesday 5-12-20

Body Armor
3 Sets of:
2 Wall Walks with a :30 hold at the top
:60 Right Side Plank
:60 Left Side Plank
:60 Rest

Conditioning:
4 Rounds
:60 Farmers Carry Reverse Lunges
:60 Double Unders
:60 Criss Cross V-ups
:60 Burpees

Monday 5-11-20

Monday 5-11-20

EMOM x 7
3 Squat Cleans
(Build to a heavy 3)

Conditioning:
3 Rounds for Time
200 Meter Run
50 Air Squats
10 Power Clean and Jerks (135/95)

Saturday 5-9-20

Saturday 5-9-20

Teams of 2:

Buy In: 1200 Meter Row

2 Rounds of:
60 Clean and Jerks (115/85)
60 Box Jump Overs (30/24)
60 Deadlifts (165/135)
60 Lunges

Buy Out: 1200 Meter Row

Friday 5-8-20

Friday 5-8-20

EMOM x 5:
8 Push Press

Conditioning

On the 5:00 x 5:
21/18 Calorie Row
15 Thrusters (95/65)
12 V-ups

Thursday 5-7-20

Thursday 5-7-20

Take 20-30 minutes on mobility.

Take 30-45 minutes doing an outside activity.

Not necessarily in that order.

Wednesday 5-6-20

Wednesday 5-6-20

Take 20 minutes to build to a heavy Squat Snatch.

Conditioning:
For Time
21-15-9
Power Snatch (135/95)
Overhead Squat (135/95)

Tuesday 5-5-20

Tuesday 5-5-20

Body Armor
3 Giant Sets:
20 Reaches: Hand to Opposite Foot while in a Plank
:60 Plank Hold
20 Reaches: Knee to Opposite Elbow while in a Plank
:60 Rest

Conditioning:
AMRAP 15
40 Double Unders
30 Alternating Dumbbell Snatches
20 Sit-ups

Monday 5-4-20

Monday 5-4-20

On the 1:30 x 6
Stamina Squats:
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 20
Run 200 Meters
10 Power Cleans (135/95)
10 Burpees

Saturday 5-2-20

Saturday 5-2-20

“Five Course Meal”
400 Meter Run with Plate (25/15)
40 Box Jumps (24/20)
30 Squats with Plate (25/15)
200 Meter Run with Plate (25/15)
30 Squats with Plate (25/15)
40 Box Jumps (24/20)
400 Meter Run with Plate (25/15)

Friday 5-1-20

Friday 5-1-20

“Back on the Saddle”
5 Rounds for Time:
Row 300/250 Meters
10 Clean and Jerks (95/65)
20 Lateral Jumps Over the Erg

Thursday 4-30-20

Thursday 4-30-20

Take 15-20 to focus on mobility.

“Up and At Em”
AMRAP 12
6 Goblet Reverse Lunges
4 Criss-Cross V-ups
2 Push-ups

Increase reps by 2 each round.

Then...

5 Minute Plank or Accumulate 5 Minutes in a Plank

Wednesday 4-29-20

Wednesday 4-29-20

On the 4:00 x 5
200 Meter Run
12 Deadlift (95/65)
12 Hang Power Snatches (95/65)
12 Front Squats (95/65)

Score is your slowest round.

Tuesday 4-28-20

Tuesday 4-28-20
Body Armor
30-20-10
Plank Up-Downs
Bird Dogs
Single Leg Glute Bridges

AMRAP 20
21 DB Deadlifts (50s/35s)
15 DB Hang Power Cleans (50s/35s)
9 DB Push Jerks (50s/35s)

Monday 4-27-20

Monday 4-27-20

3 Giant Sets:
15 Dumbbell Tricep Extensions
15 Dumbbell Curls
15 Dumbbell Strict Press
Rest 1 minute between sets.

Conditioning:
3 Rounds for Time
75 Double Unders
50 Air Squats
25 Burpees

Friday 4-24-20

Friday 4-24-20

Tabata
4 Rounds (8 minutes)
Bicycle Crunch
Air Squats
Plank Rotations
Wall Sit

“Friday Effort”
On the 3:00 x 5
10 Bent Over Rows
20 Box Jumps
30 Groiners

Thursday 4-23-20

Thursday 4-23-20

Take 15-20 minutes to work on mobility.

WOD: 4 Rounds
3:00 Unbroken Farmer’s Carry
2:00 Unbroken Overhead Carry
1:00 Jump Rope/Jumping Jacks

Goal is to work continuously for the time given, moving from one movement directly into the next for a total of four rounds.

Wednesday 4-22-20

Wednesday 4-22-20

Body Armor
3 Giant Sets:
20 Bulgarian Splits Squats
100 Hollow Body Flutter Kicks
20 Hollow Rocks
Rest :60 between sets.

“March Much?”
AMRAP 15
50 High Knees
25 Dumbbell Push Press
50 High Knees
25 Dumbbell Hang Power Cleans

Tuesday 4-21-20

Tuesday 4-21-20

Body Armor
4 Sets:
:60 Right Side Plank
:60 Left Side Plank
:60 Plank

“Unbreakable”
For Time:
30-20-10-20-30
Double Unders
Goblet Squats
Kettlebell Swings

Monday 4-20-20

Monday 4-20-20

“Catch Your Breath”
Alternating EMOM x 25 (5 Rounds)
Min 1: Burpees
Min 2: Jumping Lunges
Min 3: Push-ups
Min 4: V-ups
Min 5: Rest

Score is total repetitions.

Saturday 4-18-20

Saturday 4-18-20

SUPPORT YOUR LOCAL BOX
WORKOUT 3:

FOR TIME:
50 Dumbbell Deadlifts
50 AbMat Sit-Ups
50 Box Step-Ups
50 Single-Arm Dumbbell Thrusters

♀ 35-lb. DBs, 20-in. box  
♂ 50-lb. DBs, 24-in. box

Time Cap: 20 Minutes

Everyone is invited to participate with whatever gear you have available. Make sure you go to the CrossFit Games site for a list of creative solutions in to modify or scale workout!

Friday 4-17-20

Friday 4-17-20

PVC Complex
On the 1:30 x 7
High Hang Power Snatch
Hang Power Snatch
Power Snatch
3 Overhead Squats

“Close to Perfection”
For Time:
21-15-9
Hang Power Snatches
Snatch Grip Sit-ups
Immediately into...
9-15-21
Overhead Squats
Snatch Grip Deadlifts

Thursday 4-16-20

Thursday 4-16-20

“Circus Act”

5 Rounds for Time
24 Toe Taps to Target
24 Ring Rows
24 Reverse Lunges

————————————————

5 Minute Plank
Or Accumulate 5 Minutes

Wednesday 4-15-20

Wednesday 4-15-20

Take 15-20 Minutes to Work on Mobility.

AMRAP 20
“Giddy Up”

20 Alternating Pistols
20 DB Push Press
20 Kick Outs

Tuesday 4-14-20

Tuesday 4-14-20
“Handleweight”

AMRAP 4
8 Single Arm Kettlebell Thrusters
(4 each side)
16 Single Arm Kettlebell Swings
(8 each side)

Rest 2 Minutes

AMRAP 4
8 Single Arm Kettlebell Thrusters
(4 each side)
16 Russian Kettlebell Twists

Rest 2 Minutes

AMRAP 4
8 Single Arm Kettlebell Thrusters
(4 each side)
16 Kettlebell Suitcase Deadlifts
(8 each side)

Monday 4-13-20

Monday 4-13-20
Body Armor
3 Sets:
:60 Plank Hold
:60 Tabletop Hold
:60 Hollow Hold
:60 Arch Hold
—————————————————

“Tres Amigos”
AMRAP 15
3 Overhead Squats
3 Toes to Bar/V-ups
3 Push-ups

Each round adding 3 reps until the time expires.

Saturday 4-11-20

Saturday 4-11-20

Workout 2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

Registration is free, but 100% of financial contributions will be given to the CrossFit affiliate of your choice.

Go to CrossFit Games page to see video and movement descriptions.

For answers to frequently asked questions, visit the link bio or Games.CrossFit.com.
#supportyourlocalbox #crossfitanchoragecommunity #doitforyourteam #justmove

Friday 4-10-20

Friday 4-10-20

“Stability”
2 Rounds:
30-20-10

DB Floor Press
DB Renegade Rows
DB Wrap Arounds

Thursday 4-9-20

Thursday 4-9-20
PVC Complex
On the 1:30 x 7
3 Position Power Cleans **
3 Push Jerks

**(Hip pocket, above the knee, and mid-shin)

—————————————————
“Rift”
On the 3:00 x 5
20 Criss Cross Mountain Climbers
15 Box Jumps
10 PVC Power Clean and Jerks

Wednesday 4-8-20

Wednesday 4-8-20

AMRAP 18
10 Alternating DB Squat Cleans
15 V-ups
20 Lateral Jumps Over DB

Tuesday 4-7-20

Tuesday 4-7-20
EMOM x 6
Even Min: 30 DB Lawnmower Rows
Odd Min: 30 Single Arm DB Push Press

*15 reps per arm for both movements.*

“VERSO”
For Time:
30 Reverse Burpees
60 Reverse Lunges
20 Reverse Burpees
40 Reverse Lunges
10 Reverse Burpees
20 Reverse Lunges

4-4-20

Saturday 4-4-20

Workout #1:

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates. Participants will have until April 24th to register and submit scores.

Anyone can participate in the #SupportYourLocalBox Fundraiser. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

Workout 1: https://games.crossfit.com/workouts/open/2021

Friday 4-3-20

Friday 4-3-20

PVC COMPLEX
Complete 1 Complex Every 1:30 x 7
3 Power Cleans
3 Push Press
3 Squat Cleans
3 Split Jerks

Then...
AMRAP 10
20 Jump Tucks
10 PVC Squat Cleans
20 Mountain Climbers
10 PVC Split Jerks

Thursday 4-2-20

Thursday 4-2-20

Run 15 Minutes or
Walk 35 Minutes

—————————————
“Endure”
2 Rounds
40 Single Arm Dumbbell Clean and Jerks (20 each arm)
Farmer’s Carry 1:00 Minute
30 Single Arm Dumbbell Clean and Jerks (15 each arm)
Farmer’s Carry 1:30 Minutes
20 Single Arm Dumbbell Clean and Jerks (10 each arm)
Farmer’s Carry 2:00 Minutes

Wednesday 4-1-20

Wednesday 4-1-20
EMOM x 9
Min 1: 20 Sit-ups
Min 2: 40 Shoulder Taps
Min 3: 20 Tricep Extensions

———————————————
“Weeble Wobble”
For Time:
27-21-15-9-3
Goblet Squats
Box Jumps
Burpees

Tuesday 3-31-20

Tuesday 3-31-20 “Hold Tight”
AMRAP 6
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 3 MINUTES

AMRAP 5
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 2 MINUTES

AMRAP 4
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 1 MINUTE

AMRAP 3
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

When you start a new AMRAP, start on the movement and rep that you finished on during the previous AMRAP. Your score is total rounds plus reps for the entire WOD.

Monday 3-30-20

Monday 3-30-20

3 Sets Of:
20 Bulgarian Split Squats
(10 each leg)
20 Hollow Rocks
20 Single Arm Arnold Press
(10 each arm)

“Get Jacked”
5 Rounds for Time
40 Bear Jacks
20 Alternating Pistols
10 Push-ups

Saturday 3-28-20

Saturday 3-28-20

Take at least 45 minutes doing something active outside.

Then take 20 minutes to mobilize as a cool down.

Friday 3-27-20

Friday 3-27-20

5 Sets of PVC/Barbell Complex
(For QUALITY, not time)
5 Overhead Squats
5 High Hang Power Snatches
5 Hang Power Snatches
5 Mid-shin/Floor Power Snatches

“Hang Tough”
AMRAP 12
5 Hang Squat Snatches
5 Overhead Squats
5 Strict Pull-ups

Thursday 3-26-20

Thursday 3-26-20

Body Armor
3 Giant Sets:
24 Single Leg Glute Bridges
(12 each leg)
12 Plank Down Ups

Rest 1-2 Minutes between sets.

“Up and Over and Though the Woods”

Work for :45/ Rest :15  for
15 Minutes (5 Rounds)

Criss Cross Mountain Climbers
Lateral Jumps Over Object
Object Overhead Carry