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