Thursday, December 31, 2020

Wednesday, December 30, 2020

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.


Tuesday, December 29, 2020

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

Monday, December 28, 2020

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)

Sunday, December 27, 2020

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

Friday, December 25, 2020

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.

Thursday, December 24, 2020

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 

Wednesday, December 23, 2020

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)

Tuesday, December 22, 2020

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)

Monday, December 21, 2020

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)

Sunday, December 20, 2020

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 

Friday, December 18, 2020

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.


Thursday, December 17, 2020

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)

Wednesday, December 16, 2020

Tuesday, December 15, 2020

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 

Monday, December 14, 2020

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)

Sunday, December 13, 2020

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

Thursday, December 10, 2020

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 

Wednesday, December 9, 2020

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!

Tuesday, December 8, 2020

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 

Monday, December 7, 2020

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

Sunday, December 6, 2020

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)

Friday, December 4, 2020

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 


Thursday, December 3, 2020

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

Wednesday, December 2, 2020

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.

Tuesday, December 1, 2020

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...)

Monday, November 30, 2020

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 

Sunday, November 29, 2020

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)


Friday, November 27, 2020

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

Thursday, November 26, 2020

Wednesday, November 25, 2020

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.

Tuesday, November 24, 2020

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)

Monday, November 23, 2020

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

Sunday, November 22, 2020

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

Thursday, November 19, 2020

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 

Wednesday, November 18, 2020

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!

Tuesday, November 17, 2020

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 

Monday, November 16, 2020

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

Sunday, November 15, 2020

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)

Friday, November 13, 2020

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

Thursday, November 12, 2020

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.

Wednesday, November 11, 2020

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. 😊


Tuesday, November 10, 2020

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.

Monday, November 9, 2020

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

Sunday, November 8, 2020

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 

Thursday, November 5, 2020

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)

Wednesday, November 4, 2020

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.😊

Tuesday, November 3, 2020

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)

Monday, November 2, 2020

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)

Sunday, November 1, 2020

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 

Friday, October 30, 2020

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 

Thursday, October 29, 2020

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 

Wednesday, October 28, 2020

Thursday 10-29-20

 Thursday 10-29-20


Open Gym!!!πŸ’₯πŸ’₯πŸ’₯

Please text me to reserve a spot for tomorrow!🀩


Tuesday, October 27, 2020

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)

Monday, October 26, 2020

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


Sunday, October 25, 2020

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 

Friday, October 23, 2020

Saturday 10-24-20

 Saturday 10-24-20


MYSTERY WOD!!! Book your spot ASAP!🀩🀩🀩

Thursday, October 22, 2020

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.

Wednesday, October 21, 2020

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.

Tuesday, October 20, 2020

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 

Monday, October 19, 2020

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

Sunday, October 18, 2020

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 

Friday, October 16, 2020

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 

Thursday, October 15, 2020

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

Tuesday, October 13, 2020

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 

Monday, October 12, 2020

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)

Sunday, October 11, 2020

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)



Friday, October 9, 2020

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)

Thursday, October 8, 2020

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.


Wednesday, October 7, 2020

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

Tuesday, October 6, 2020

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)


Monday, October 5, 2020

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

Sunday, October 4, 2020

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

Friday, October 2, 2020

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.


Thursday, October 1, 2020

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.

Wednesday, September 30, 2020

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 

Tuesday, September 29, 2020

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 

Monday, September 28, 2020

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)

Sunday, September 27, 2020

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)

Friday, September 25, 2020

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)


Thursday, September 24, 2020

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)

Wednesday, September 23, 2020

Thursday 9-24-20

 Thursday 9-24-20

Open Gym...please reserve your spot tonight!


#opengym #personalgoals #activerecovery #mobilty #maketimeforwhatmatters 

Tuesday, September 22, 2020

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)

Monday, September 21, 2020

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

Sunday, September 20, 2020

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.

Friday, September 18, 2020

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)

Thursday, September 17, 2020

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)

Wednesday, September 16, 2020

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 

Tuesday, September 15, 2020

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)

Monday, September 14, 2020

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

Sunday, September 13, 2020

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)


Friday, September 11, 2020

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.

Thursday, September 10, 2020

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 

Wednesday, September 9, 2020

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 

Tuesday, September 8, 2020

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)

Monday, September 7, 2020

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)

Sunday, September 6, 2020

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

Friday, September 4, 2020

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 

Thursday, September 3, 2020

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)

Wednesday, September 2, 2020

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.😊


Tuesday, September 1, 2020

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

Monday, August 31, 2020

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 

Sunday, August 30, 2020

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

Friday, August 28, 2020

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)

Thursday, August 27, 2020

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

Wednesday, August 26, 2020

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.

Tuesday, August 25, 2020

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

Monday, August 24, 2020

Tuesday 8-25-20

Tuesday 8-25-20


EMOM x 10

1 Snatch


Conditioning:

AMRAP 12

10 Power Snatches (95/65)

40 Double Unders 


Sunday, August 23, 2020

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 

Friday, August 21, 2020

Thursday, August 20, 2020

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)

Wednesday, August 19, 2020

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.

Tuesday, August 18, 2020

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)

Monday, August 17, 2020

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 

Sunday, August 16, 2020

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)


Friday, August 14, 2020

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)

Thursday, August 13, 2020

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.

Wednesday, August 12, 2020

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 

Tuesday, August 11, 2020

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.



Monday, August 10, 2020

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.

Sunday, August 9, 2020

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)

Friday, August 7, 2020

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)

Thursday, August 6, 2020

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)

Wednesday, August 5, 2020

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

Tuesday, August 4, 2020

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)

Monday, August 3, 2020

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

Sunday, August 2, 2020

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

Friday, July 31, 2020

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)

Thursday, July 30, 2020

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)

Wednesday, July 29, 2020

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.

Tuesday, July 28, 2020

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.

Monday, July 27, 2020

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

Sunday, July 26, 2020

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)

Friday, July 24, 2020

Saturday 7-25-20

Saturday 7-25-20

Community Hike!πŸ˜ƒ

No Class this Saturday.

#crossfitanchoragecommunity #communityhike #crossfitfriends

Thursday, July 23, 2020

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, ...)

Wednesday, July 22, 2020

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

Tuesday, July 21, 2020

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

Monday, July 20, 2020

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)

Sunday, July 19, 2020

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

Friday, July 17, 2020

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)

Thursday, July 16, 2020

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)

Wednesday, July 15, 2020

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

Tuesday, July 14, 2020

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.

Monday, July 13, 2020

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

Sunday, July 12, 2020

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)

Friday, July 10, 2020

Saturday 7-11-20

Saturday 7-11-20

COMMUNITY HIKE:
Rendezvous Peak Trail. Meet at the ski lodge at 10:00am. πŸ˜ƒ

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

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

Thursday, July 9, 2020

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)

Wednesday, July 8, 2020

Thursday 7-9-20

Thursday 7-9-20

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

Take time to work on mobility.

Tuesday, July 7, 2020

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

Monday, July 6, 2020

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

Sunday, July 5, 2020

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

Friday, July 3, 2020

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. πŸ’™

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!!! πŸ‡ΊπŸ‡Έ

Thursday, July 2, 2020

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

Wednesday, July 1, 2020

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

Tuesday, June 30, 2020

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

Monday, June 29, 2020

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.

Sunday, June 28, 2020

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.

Friday, June 26, 2020

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)

Thursday, June 25, 2020

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

Wednesday, June 24, 2020

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...)

Tuesday, June 23, 2020

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

Monday, June 22, 2020

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)

Sunday, June 21, 2020

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

Friday, June 19, 2020

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.

Thursday, June 18, 2020

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.

Wednesday, June 17, 2020

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

Tuesday, June 16, 2020

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)

Monday, June 15, 2020

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

Sunday, June 14, 2020

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

Friday, June 12, 2020

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

Thursday, June 11, 2020

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

Wednesday, June 10, 2020

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

Tuesday, June 9, 2020

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)

Monday, June 8, 2020

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

Sunday, June 7, 2020

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)

Friday, June 5, 2020

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

Thursday, June 4, 2020

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

Wednesday, June 3, 2020

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

Tuesday, June 2, 2020

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)

Monday, June 1, 2020

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

Sunday, May 31, 2020

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)

Friday, May 29, 2020

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)

Thursday, May 28, 2020

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.

Wednesday, May 27, 2020

Thursday 5-28-20

Thursday 5-28-20

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

Take 20-30 minutes for mobility.

Tuesday, May 26, 2020

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

Monday, May 25, 2020

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

Friday, May 22, 2020

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)

Thursday, May 21, 2020

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

Wednesday, May 20, 2020

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

Tuesday, May 19, 2020

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.

Monday, May 18, 2020

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

Sunday, May 17, 2020

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)

Friday, May 15, 2020

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

Thursday, May 14, 2020

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)

Wednesday, May 13, 2020

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

Monday, May 11, 2020

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

Sunday, May 10, 2020

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)

Friday, May 8, 2020

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

Thursday, May 7, 2020

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

Wednesday, May 6, 2020

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.

Tuesday, May 5, 2020

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)

Monday, May 4, 2020

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

Sunday, May 3, 2020

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

Friday, May 1, 2020

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)

Thursday, April 30, 2020

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

Wednesday, April 29, 2020

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

Tuesday, April 28, 2020

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.

Monday, April 27, 2020

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)

Sunday, April 26, 2020

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

Thursday, April 23, 2020

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

Wednesday, April 22, 2020

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.

Tuesday, April 21, 2020

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

Monday, April 20, 2020

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

Sunday, April 19, 2020

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.

Friday, April 17, 2020

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!

Thursday, April 16, 2020

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

Wednesday, April 15, 2020

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

Tuesday, April 14, 2020

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

Monday, April 13, 2020

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)

Sunday, April 12, 2020

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.

Friday, April 10, 2020

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

Thursday, April 9, 2020

Friday 4-10-20

Friday 4-10-20

“Stability”
2 Rounds:
30-20-10

DB Floor Press
DB Renegade Rows
DB Wrap Arounds

Wednesday, April 8, 2020

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

Tuesday, April 7, 2020

Wednesday 4-8-20

Wednesday 4-8-20

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

Monday, April 6, 2020

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

Friday, April 3, 2020

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

Thursday, April 2, 2020

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

Wednesday, April 1, 2020

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

Tuesday, March 31, 2020

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

Monday, March 30, 2020

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.

Sunday, March 29, 2020

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

Friday, March 27, 2020

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.

Thursday, March 26, 2020

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