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

Wednesday, March 25, 2020

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

Tuesday, March 24, 2020

Wednesday 3-25-20

Wednesday 3-25-20

“46 Special K”

Buy In:
Run 1.2 Miles

Then...
3 Rounds
46 Air Squats
46 Alternating Dumbbell Snatches (50/35)
46 Burpees

Buy Out:
Run 1.2 Miles

Monday, March 23, 2020

Tuesday 3-24-20

Tuesday 3-24-20
Take 20 Minutes to Work on Mobility

10 Sets:
“I”, “Y”, “T”, “W”
(No more than 5 pounds per hand)

“All-Inclusive”
50-40-30-20-10
DB Reverse Lunges
DB Floor Press
Sit-ups

Sunday, March 22, 2020

Monday 3-23-20

Monday 3-23-20

Midline
3 Giant Sets:
:60 Plank
:60 Toe Reaches
:60 Knee to Opposite Elbow While in a Plank

Rest :60 between each set.

“Walk It Out”
AMRAP 10
2 Wall Walks
10 Box Dips
20 Alternating Toe Taps to Object

****Every round you will add two reps to each movement until the time expires.****

Friday, March 20, 2020

Saturday 3-21-20

Saturday 3-21-20

Spend 45 minutes or longer doing something active outside.

#adopttherightattitude #justmove #communitystrong #crossfitanchoragecommunity #findthegoodineveryday

Thursday, March 19, 2020

Thursday 3-19-20

Thursday 3-19-20

4 Minute Plank
Unbroken or Accumulate 4 Minutes

“Only 30”
Work for :30/ Rest for :30 for
16 Minutes (4 Rounds)

Push-ups
Double Unders
Kick Outs
Russian Twists

Friday 3-20-20

Friday 3-20-20

Midline:
4 Giant Sets
:60 Right Side Plank
:60 Left Side Plank
:60 Hollow Rocks
Rest :30 Between Sets

“Stand Tough”
AMRAP 15
20 Single Arm Dumbbell Thrusters (10 each arm)
20 Box Jumps

Tuesday, March 17, 2020

Wednesday 3-18-20

Wednesday 3-18-20

Body Armor:
4 Sets, Not for Time

15 Glute Bridges with 2 second pause at the top
30 Shoulder Taps in Plank Hold

Conditioning: “Strong Hope”

AMRAP 12:
10 Single Arm KB Push Press (5 each arm)
10 Goblet Squats
10 Single Leg KB Deadlifts

*Each round increases by 10 reps until time expires. (20,30,40....and so on)

*Kettlebell may be substituted with dumbbell or other weighted object.

Monday, March 16, 2020

Tuesday 3-17-20

SPECIAL NOTICE: Due to Government ordinance, CrossFit Anchorage will be closed through March 31st to help slow down the spread of the COVID-19 virus. Members are welcome to check out minimal equipment. Please message me for further details. (907)764–9554

Tuesday 3-17-20

At-Home WOD:

CORE: 3 Giant Sets
:60 Hollow Hold
:60 Arch Hold
:60 Flutter Kicks

Rest :60 between sets.

“Feel the Burn”
Every 3 Minutes x 5 Rounds
20 Mountain Climbers
20 V-ups
20 Jumping Lunges

***Please make sure you warm up properly and do some mobilization/stretching before you jump into this.***

Sunday, March 15, 2020

Monday 3-16-20

Monday 3-16-20

Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep

“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)

***Please message us if you would like to receive a home workout.***

Friday, March 13, 2020

Saturday 3-14-20

Saturday 3-14-20

Teams of 2
4 Rounds of “DT”(155/105)
8 Rope Climbs
4 Rounds of “DT” (155/105)
8 Rope Climbs
4 Rounds of “DT” (155/105)

1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Thursday, March 12, 2020

Friday 3-13-20

Friday 3-13-20

Front Squats
On the 2:00 x 7 Sets
Set 1: 3 Reps
Set 2: 1 Rep
Set 3: 3 Reps
Set 4: 1 Rep
Set 5: 3 Reps
Set 6: 1 Rep
Set 7: 12 Reps

“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

Wednesday, March 11, 2020

Thursday 3-12-20

Thursday 3-12-20

Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

“Vertigo“
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

Tuesday, March 10, 2020

Wednesday 3-11-20

Wednesday 3-11-20

Conditioning
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Beast Builder
On the 4:00 x 4 Rounds:
3 Unbroken Sets (9 Total Reps):
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

Monday, March 9, 2020

Tuesday 3-10-20

Tuesday 3-10-20

Snatch Complex
On the 2:00 x 5 Sets:
3 Position Power Snatch
1 Overhead Squat

Conditioning
“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Row
30 Double Unders
3 Power Snatches

Sunday, March 8, 2020

Monday 3-9-20

Monday 3-9-20

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

Conditioning
“Overkill”
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar

Friday, March 6, 2020

Saturday 3-7-20

Saturday 3-7-20

Partner WOD:

Buy In: 200 Double Unders

3 Rounds
40 Deadlifts (235/165)
40 Kettlebell Swings (53/35)
40 Alternating Kettlebell Lunges (53/35)

Buy Out: 200 Double Unders

Thursday, March 5, 2020

Friday 3-6-20

Friday 3-6-20

5 Rounds:
AMRAP 4:
21 Overhead Squats (105/75)
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between

Wednesday, March 4, 2020

Thursday 3-5-20

Thursday 3-5-20

Body Armor
3 Giant Sets:
:30 Parallette L-Sit
15 Barbell Hip Thrust (2 second pause at the top)
:60 Hollow Hold
Rest :60 between sets

WOD:
Every 3 Minutes for 18 Minutes

100 ft Overhead DB Carry (50s/35s)
200 ft DB Farmer’s Carry (50s/35s)
14 Alternating V-Ups

Tuesday, March 3, 2020

Wednesday 3-4-20

Wednesday 3-4-20

Conditioning
For Time:
1500 Meter Row
100 Double Unders
50 Alternating Jumping Lunges
100 Double Unders
1500 Meter Row

Monday, March 2, 2020

Tuesday 3-3-20

Tuesday 3-3-20

Gymnastics Conditioning
AMRAP 5:
1 Hand-Released Push-up
1 Strict Pull-up
2 Hand-Released Push-ups
2 Strict Pull-ups

Add (1) Rep to Each Movement Until Time Cap

Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Conditioning
“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

Sunday, March 1, 2020

Monday 3-2-20

Monday 3-2-20

Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Friday, February 28, 2020

Saturday 2-29-20

Saturday 2-29-20

Partner WOD:

AMRAP 7:
30 Pull-ups
30 Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 7:
30 Toes to Bar
30 Hang Power Cleans (115/85)

Rest 3 Minutes

AMRAP 7:
30 Ring Dips
30 Push Press (115/85)

Thursday, February 27, 2020

Friday 2-28-20

Friday 2-28-20

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Wednesday, February 26, 2020

Thursday 2-27-20

Thursday 2-27-20

Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (6/Side)
12 Banded Ketllebell Lunges (6/Side)
24 Banded Face Pulls
Rest 2 Minutes Between Sets

Work Stations: 5 Rounds
Work 30 seconds/Rest 30 seconds
1). Sled Push
2). Row Calories
3). Sandbag Carry/Jog (75/50)
4). Rope Climb/Progression

Tuesday, February 25, 2020

Wednesday 2-26-20

Wednesday 2-26-20

Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

Conditioning
AMRAP 15:
30 Alternating Pistols
30 Box Jump Overs (24″”/20″”)
30 Double Dumbbell Power Cleans (50’s/35’s)

Monday, February 24, 2020

Tuesday 2-25-20

Tuesday 2-25-20

Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Sunday, February 23, 2020

Monday 2-24-20

Monday 2-24-20

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Conditioning
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
(25 minute Time Cap)

Friday, February 21, 2020

Saturday 2-22-20

Saturday 2-22-20

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Thursday, February 20, 2020

Friday 2-21-20

Friday 2-21-20

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (185/135)

1 Round of Macho Man =

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Wednesday, February 19, 2020

Thursday 2-20-20

Thursday 2-20-20

Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Climbs
Rest 1 Minute

Gymnastics Stations
4 Rounds
:60 Handstand Push-ups
:30 Rest
:60 Ring Muscle Ups/Progressions
:30 Rest
:60 Walking DB Lunges (50/35)
:30 Rest

Monday, February 17, 2020

Tuesday 2-18-20

Tuesday 2-18-20

Deadlift
Build to a Heavy Set of 5

“The Undertaker”
AMRAP 13:
1,000 Meter Row

Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Sunday, February 16, 2020

Monday 2-17-20

Monday 2-17-20

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Conditioning

3 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

3 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Friday, February 14, 2020

Saturday 2-15-20

Saturday 2-15-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
3:00 Calorie Row
2:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)

No Rest Between Rounds

Thursday, February 13, 2020

Friday 2-14-20

Friday 2-14-20

Front Squat
On the 1:30 x 7 Sets
On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps

Conditioning
"Complex Fran"
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

Wednesday, February 12, 2020

Thursday 2-13-20

Thursday 2-13-20

Midline:
5 Sets (not for time)
12 Medball Sit-ups (30/20)
50 ft. Front Rack Double KB Carry (35/26)
:30 Second Ring Plank Hold

Recovery WOD:
Every 3 Minutes for 15 Minutes
15/10 Calorie Row
10 Air Squats
10 Kettlebell Swings (53/35)
10 25’ Shuttle Runs

No 9:30am class for today...class will resume Friday.

Tuesday, February 11, 2020

Wednesday 2-12-20

Wednesday 2-12-20

Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

Conditioning
"Venti"
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Monday, February 10, 2020

Tuesday 2-11-20

Tuesday 2-11-20

Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Sunday, February 9, 2020

Monday 2-10-20

Monday 2-10-20

Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Conditioning
"Underrated"
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Friday, February 7, 2020

Saturday 2-8-20

Saturday 2-8-20

Conditioning
"Steel Toe"
Teams of 3 with a 30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
Box: (24"/20")

Thursday, February 6, 2020

Friday 2-7-20

Friday 2-7-20

Box Front Squats (On the 0:00)
On the Minute x 7:
2 Box Front Squats

Technique loads, focusing on speed off the box.

Front Squat Complex (On the 9:00)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Conditioning
For Time:
4 Rounds of "Nate", 75 Double Unders
3 Rounds of "Nate", 75 Double Unders
2 Rounds of "Nate", 75 Double Unders
1 Round of "Nate"

Time Cap 25 Minutes

1 Round of "Nate":
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

Wednesday, February 5, 2020

Thursday 2-6-20

Thursday 2-6-20

Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
(8 each leg)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets

Midline
3 Giant Sets:
7 Renegade Rows (Right & Left is 1)
Max Effort Parallette L-Sit
Rest 2 Minutes Between Sets

Take 20 to work on Split Jerk technique from the rack.

Tuesday, February 4, 2020

Wednesday 2-5-20

Wednesday 2-5-20

Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Conditioning
"Arm and Hammer"
For Time:
Buy-In: 15 Clusters (135/95)
Into...
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters (135/95)

Monday, February 3, 2020

Tuesday 2-4-20

Tuesday 2-4-20

In 3 Minutes:
Max Strict Handstand Push-ups

Rest 3 Minutes

In 3 Minutes:
Max Strict Pull-ups

Conditioning
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Sunday, February 2, 2020

Monday 2-3-20

Monday 2-3-20

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep

Conditioning
"Dead Space"
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike or
21/17 Calorie Row
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs

Friday, January 31, 2020

Saturday 2-1-20

Saturday 2-1-20

MAMBA
AMRAP 18:
5 Ring Muscle-Ups
8 Power Cleans (135/95)
24 Box Jumps (30/24)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Please feel free to join us at 9am SaturdayπŸ’—

Thursday, January 30, 2020

Friday 1-31-20

Friday 1-31-20

Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)

Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)

Wednesday, January 29, 2020

Thursday 1-30-20

Thursday 1-30-20

Body Armor
3 Giant Sets:
12 Bulgarian Split Squats (6 each leg)
50' Single Arm Overhead Dumbbell Walking (Left)(50/35)
50' Single Arm Overhead Dumbbell Walk (Right) (50/35)
50' Broad Jumps
Rest 1:30 Between Sets.

Alternating Every 4 Minutes for 24 Minutes:
Rope Climbs
Handstand Walk

*Take time to practice technique and/or progressions of these skills.

Tuesday, January 28, 2020

Wednesday 1-29-20

Wednesday 1-29-20

Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Monday, January 27, 2020

Tuesday 1-28-20

Tuesday 1-28-20

Odd-Object Conditioning
On the 3:00 x 5 Rounds:
30 Double Unders
15 Wreck Bag Ground to Shoulder (75/50)
10 Alternating Pistols

Conditioning
"Speed Limit"
AMRAP 15:
Buy-In: 4/3.5k Bike Erg

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Sunday, January 26, 2020

Monday 1-27-20

Monday 1-27-20

Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Friday, January 24, 2020

Saturday 1-25-20

Saturday 1-25-20

AMRAP 24
2 Rope Climbs
4 Clean and Jerks (95/65)
6 DB Box Step Ups (50/35)
4 Rope Climbs
8 Clean and Jerks (95/65)
12 DB Box Step Ups (50/35)
6 Rope Climbs
16 Clean and Jerks (95/65)
24 DB Box Step Ups (50/35)
8 Rope Climbs
32 Clean and Jerks (95/65)
48 DB Box Step Ups (50/35)
10 Rope Climbs
64 Clean and Jerks (95/65)
96 DB Box Step Ups (50/35)
...and so on.

May run as an individual or partner WOD.

Thursday, January 23, 2020

Friday 1-24-20

Friday 1-24-20

Front Squat Waves (Week #3 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day.

Conditioning
"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

Wednesday, January 22, 2020

Thursday 1-23-20

Thursday 1-23-20

Body Armor
3 Giant Sets:
30 Second Hollow Hold
30 Second Arch Hold
Rest 1:00 Between Sets

Odd-Object Conditioning
3 Giant Sets:
50' Dumbbell Bear Crawl (50's/35's)
50' Reverse Dumbbell Bear Crawl (50's/35's)
Rest 1:30 Between Sets

Take 20 Minutes to Work on Bar Muscle Ups and/or Progressions

Tuesday, January 21, 2020

Wednesday 1-22-20

Wednesday 1-22-20

Push Press
10RM

Conditioning
"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Monday, January 20, 2020

Tuesday 1-21-20

Tuesday 1-21-20

EMOM for 25 Minutes
1). Calorie Row
2). Calorie Bike
3). Shuttle Run
4). Sled Push
5). Rest

Gymnastic Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 Med Ball Toss Sit-Ups
2 Wall Walks

Sunday, January 19, 2020

Monday 1-20-20

Monday 1-20-20

Build to Heavy 5 Rep Back Squat

Overhead Squat Complex
3 Sets, resting as needed between:

1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Conditioning
"Pins and Needles"
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Sunday 1-19-20

Sunday 1–19-20

Rest and recover.

#restday #recovery #musclerepair #rechargeformonday

Friday, January 17, 2020

Saturday 1-18-20

Saturday 1-18-20

Conditioning
"Alaska Blue Steel"
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps(24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Thursday, January 16, 2020

Friday 1-17-20

Friday 1-17-20

Front Squat Waves (Week #2 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Conditioning:
AMRAP 12
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups

Wednesday, January 15, 2020

Thursday 1-16-20

Thursday 1-16-20

Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

Take 20 minutes to work on Handstand Walks or Progressions.
For example, wall walks, static holds on wall, shoulder taps, wall walk-aways.

Tuesday, January 14, 2020

1-15-20

Wednesday 1-15-20

4 Sets of the Complex:
1 Strict Press +
1 Push Press +
1 Push Jerk

Conditioning:
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (155/115)

Monday, January 13, 2020

Tuesday 1-14-20

Tuesday 1-14-20

Gymnastics Work:
3 Sets
7-10 Handstand Push-Ups
7-10 Toes to Bar
7-10 Ring Dips

Conditioning
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike
or Calorie Row

Sunday, January 12, 2020

Monday 1-13-20

Monday 1-13-20

Back Squat Waves (Week 2/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Conditioning
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Friday, January 10, 2020

Saturday 1-11-20

Saturday 1-11-20

Conditioning
"Bike Drop"
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

*You may substitute Calorie Row for Bike

Thursday, January 9, 2020

Friday 1-10-20

Friday 1-10-20

Front Squat Waves (Week #1 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Wednesday, January 8, 2020

Thursday 1-9-20

Thursday 1-9-20

Strict Gymnastics

15-10-5:
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups

Directly Into...

5-10-15:
Strict Pull-ups
Hand Released Push-Ups

Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups (30/20)

Tuesday, January 7, 2020

Wednesday 1-8-20

Wednesday 1-8-20

Push Press
4 Sets of 6:
Rest 2 Minutes Between Sets.

Conditioning
"AK Airplane Mode"

2 Rounds:
50 DB Box Step Ups (50/35)
1,000 Meter Row
50 Wallballs (20/14)

Monday, January 6, 2020

Tuesday 1-7-20

Tuesday 1-7-20

Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

* Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch

Conditioning
"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees

Thursday, January 2, 2020

Friday 1-3-20

Friday 1-3-20

Box Front Squats
On the Minute x 10:
2 Box Front Squats

Push Press
4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.

Conditioning
"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*

*Building to a Heavy Thruster Weight.

Wednesday, January 1, 2020

Thursday 1-2-20

Thursday 1-2-20

Body Armor
3 Sets:
15 Barbell Hip Thrust
20 Superman Pulses
20 Hollow Rocks

Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Row
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Row

Up By 3’s Until Finish