Friday 5-1-20
“Back on the Saddle”
5 Rounds for Time:
Row 300/250 Meters
10 Clean and Jerks (95/65)
20 Lateral Jumps Over the Erg
Thursday, April 30, 2020
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
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.
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)
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
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
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.
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
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
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.
“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!
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
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
“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
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)
“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.
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
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
“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
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
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
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
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
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
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
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