Saturday 8-1-20

Saturday 8-1-20

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

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

Kettlebell Weight (53/35)

Friday 7-31-20

Friday 7-31-20

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

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

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

Thursday 7-30-20

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

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

Rest 2 minutes between sets.

Wednesday 7-29-20

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

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

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

Tuesday 7-28-20

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

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

Monday 7-27-20

Monday 7-27-20

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

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

Saturday 7-25-20

Saturday 7-25-20

Community Hike!😃

No Class this Saturday.

#crossfitanchoragecommunity #communityhike #crossfitfriends

Friday 7-24-20

Friday 7-24-20

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

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

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

Thursday 7-23-20

Thursday 7-23-20

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

Wednesday 7-22-20

Wednesday 7-22-20

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

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

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

Tuesday 7-21-20

Tuesday 7-21-20

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

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

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

Monday 7-20-20

Monday 7-20-20

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

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

Saturday 7-18-20

Saturday 7-18-20

Teams of 2:
2 Rounds

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

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

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

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

Friday 7-17-20

Friday 7-17-20

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

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

Thursday 7-16-20

Thursday 7-16-20

10:00 Jogging
20:00 Mobility

Core:
4 Sets (Not for Time)

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

Wednesday 7-15-20

Wednesday 7-15-20

3 Rounds:

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

* Dumbbell Weight (50s/35s)

**Score is total repetitions for all 3 rounds.

Tuesday 7-14-20

Tuesday 7-14-20

6 Sets
:30 Parallette L-Sits
:60 Rest

Conditioning:

Buy In: 800 Meter Run

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

Buy Out: 800 Meter Run

Monday 7-13-20

Monday 7-13-20

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

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

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

Saturday 7-11-20

Saturday 7-11-20

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

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

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

Friday 7-10-20

Friday 7-10-20

On the 1:30 x 7
3 Split Jerks

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

Thursday 7-9-20

Thursday 7-9-20

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

Take time to work on mobility.

Wednesday 7-8-20

Wednesday 7-8-20

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

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

Tuesday 7-7-20

Tuesday 7-7-20

EMOM x 8
50 Double Unders
12 Toes to Bar

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

Monday 7-6-20

Monday 7-6-20

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

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

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

Saturday 7-4-20

Saturday 7-4-20

“MURPH”

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

Complete with 20/14 weight vest.

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

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

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

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

GOD BLESS THE USA!!! 🇺🇸

Friday 7-3-20

Friday 7-3-20

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

Thursday 7-2-20

Thursday 7-2-20

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

Take 15-20 Minutes on Mobility