Thursday 10-1-20
For current members only. See Facebook or Instagram for times.
Open Gym!!! Time to work on your personal goals! Remember to text to reserve your spot.
#opengym #personalgoals #improvingeveryday #crossfitanchoragecommunity #crossfitfriends
Wednesday 9-30-20
On the 1:30 x 7
3 Clusters
Conditioning:
For Time
15-12-9-6-3
Thrusters (115/85)
Lateral Burpee Over Barbell
Tuesday 9-29-20
Core Tabata x 4
Hollow Hold
Arch Hold
Hollow Rocks
Arch Pulses
Conditioning:
AMRAP 20
20/15 Calorie Row
20 Box Jump Overs (30/24)
20 Dumbell Rows (35s/20s)
Monday 9-28-20
Front Squats
On the 2:00 x 6
1) 5 Reps
2) 5 Reps
3) 3 Reps
4) 3 Reps
5) 2 Reps
6) 2 Reps
Conditioning:
On the 2:00 x 6
20 Single Arm Kettlebell Overhead Squats (10 each side)
20 Kettlebell Russian Twists
10 Push-ups
Kettlebell Weight (35/26)
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)
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)
Thursday 9-24-20
Open Gym...please reserve your spot tonight!
#opengym #personalgoals #activerecovery #mobilty #maketimeforwhatmatters
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)
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
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.
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)
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)
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
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)
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
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)
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.
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
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
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)
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)
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
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
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)
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.😊
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
