Wednesday 4-1-20
EMOM x 9
Min 1: 20 Sit-ups
Min 2: 40 Shoulder Taps
Min 3: 20 Tricep Extensions
———————————————
“Weeble Wobble”
For Time:
27-21-15-9-3
Goblet Squats
Box Jumps
Burpees
Tuesday, March 31, 2020
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.
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
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.
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
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
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
“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
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.****
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
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
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
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.
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.***
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.***
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
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)
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
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.
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
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
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
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
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
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
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
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
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
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