Friday, October 30, 2020

Saturday 10-31-20

 Saturday 10-31-20


The Great “PUMP”kin


Teams of 2:

20 Rounds

200 Meter Row

10 Dumbell Curls (35s/20s)

10 Dumbbell Press (35s/20s)


One person works while the

other holds a “pumpkin”

medball (20/14).


Each person completes 10 rounds.


*Created by CrossFit Anchorage 

Thursday, October 29, 2020

Friday 10-30-20

 Friday 10-30-20


Core Tabata 

Plank Up/Downs

Hollow Holds

Arch Holds

Plank Knee/Elbow


Conditioning:

Buy In: 50 Burpees 

3 Rounds 

20 Med Ball Cleans(20/14)

20 Med Ball Russian Twists (20/14)

Buy Out: 50 Burpees 


Time Cap: 20 Minutes 

Wednesday, October 28, 2020

Thursday 10-29-20

 Thursday 10-29-20


Open Gym!!!💥💥💥

Please text me to reserve a spot for tomorrow!🤩


Tuesday, October 27, 2020

Wednesday 10-28-20

 Wednesday 10-28-20


On the 1:30 x 10

Sets 1-4: 3-Position Snatch 

Sets 5-10: 1 Snatch


Conditioning:

AMRAP 16

21/18 Calorie Row 

15 Power Snatches (95/65)

9 Overhead Squats (95/65)

Monday, October 26, 2020

Tuesday 10-27-20

 Tuesday 10-27-20


On the 1:30 x 6

Strict Press

1) 5 Reps 

2) 5 Reps 

3) 5 Reps 

4) 3 Reps

5) 3 Reps 

6) 2 Reps 


AMRAP 9

20 Double Unders 

10 Dumbbell Cleans (50s/35s)

10 Dumbbell Burpees (50s/35s)


EMOM x 9 

(One movement each minute)

10-15 Toes to Bar

10-15 Tall Box Jumps (30/24)

2-4 Wall Walks


Sunday, October 25, 2020

Monday 10-26-20

 Monday 10-26-20


Take 20 minutes to find a one rep max Front Squat.


Conditioning:

AMRAP 12

20 Alternating Kettlebell Lunges (53/35)

15 Kettlebell Sit-ups (53/35)

10 Push-ups 

Friday, October 23, 2020

Saturday 10-24-20

 Saturday 10-24-20


MYSTERY WOD!!! Book your spot ASAP!🤩🤩🤩

Thursday, October 22, 2020

Friday 10-23-20

 Friday 10-23-20


On the 1:30 x 8

1) 3 Position Snatch

2) 3 Position Snatch

3) 3 Position Snatch

4) 3 Position Snatch

5) 1 Snatch

6) 1 Snatch 

7) 1 Snatch 

8) 1 Snatch 


Conditioning:

AMRAP 20

500/400 Meter Row

10 Box Dips

10 DB Box Step-Ups (24/20)(50/35)


*Increase by 10 reps each round.

Wednesday, October 21, 2020

Thursday 10-22-20

 Thursday 10-22-20


Open Gym 

Make sure to text to reserve your spot! Let’s work on those goals!!!♥️


See Facebook or Instagram for times.

Tuesday, October 20, 2020

Wednesday 10-21-20

 Wednesday 10-21-20


5 Rounds

Work for 1:00/Rest :30


Pull-ups (Strict/Kipping)

Overhead Squats (95/65)

Hang Power Cleans (95/65)

Calorie Row 

Monday, October 19, 2020

Tuesday 10-20-20

 Tuesday 10-20-20


On the 1:30 x 6

1) 7 Press

2) 5 Press

3) 5 Press

4) 7 Push Press 

5) 5 Push Press 

6) 5 Push Press 


On the 1:30 x 6

Alternating Movements 

1) :30 Med Ball Forearm Plank

    :30 Med Ball Foot Plank

    :30 Rest


2) :30 Toe Reaches

    :30 Med Ball Sit-ups (20/14)

    :30 Rest


Conditioning:

50-40-30-20-10

Alternating Pistols

Burpees

Sunday, October 18, 2020

Monday 10-19-20

 Monday 10-19-20


On the 2:00 x 6

Front Squats


Conditioning:

AMRAP 12

30 Double Unders

20 Kettlebell Swings (70/53)

10 Push-ups 

Friday, October 16, 2020

Saturday 10-17-20

 Saturday 10-17-20


Teams of 2:

Row 200 Calories


*Every 2 minutes, team completes:

 5 Dumbbell Burpees (50s/35s)

10 Air Squats 

Thursday, October 15, 2020

Friday 10-16-20

 Friday 10-16-20


Conditioning:

4 Rounds 

500/400 Meter Row

20 Hang Power Cleans (115/85)

15 Push Press (115/85)


On the 1:30 x 6

Deadlifts

1): 10

2): 8

3): 6

4): 4

5): 4

6): 2

Tuesday, October 13, 2020

Wednesday 10-14-20

 Wednesday 10-14-20


AMRAP 6

10 Toes to Bar 

10 Burpees 


Rest 6 Minutes 


AMRAP 6

20 Wallballs (20/14)

20 Kettlebell Swings (53/35)


Rest 6 Minutes 


AMRAP 6

30 Double Unders 

15 Sit-ups 

Monday, October 12, 2020

Tuesday 10-13-20

 Tuesday 10-13-20


On the 2:00 x 6

Front Squats


On the 2:00 x 6

15 Dumbbell Deadlifts (50s/35s)

12 Dumbbell Alternating Snatches (50/35)

9 Dumbbell Rows (50s/35s)

Sunday, October 11, 2020

Monday 10-12-20

 Monday 10-12-20


On the 1:30 x 7

3 Clean and Split Jerks


Conditioning:

AMRAP 20

2 Power Clean and Jerks

2 Front Rack Reverse Lunges

2 Lateral Jumps Over Barbell 


*Increase by 2 Reps every round until the time expires. (2, 4, 6, ...)

Weight (95/65)



Friday, October 9, 2020

Saturday 10-10-20

 Saturday 10-10-20


Teams of 2:

AMRAP 30

400 Meter Run

100 Meter KB Farmers Carry (53s/35s)

50 Kettlebell Swings (53/35)

40 Kettlebell Goblet Squats (53/35)

30 Kettlebell Box Step Overs (53/35)

Thursday, October 8, 2020

Friday 10-9-20

 Friday 10-9-20


Stations x 2:

Work 2:00/Rest 1:00


Sandbags Ground to Shoulder Max Reps (75/50)


Elevated Parallette Push-ups Max Reps


Assault Bike Max Calories 


Rest


Bar Muscle Ups/Progression Max Reps


Sled Push Max Distance (135/90)



Score is total reps after two rotations.


Wednesday, October 7, 2020

Thursday 10-8-20

 Thursday 10-8-20


Open Gym!!!


Here’s your opportunity to work on personal goals, make-up a missed WOD, improve mobility or work on the PULL-UP CHALLENGE!


Please text to reserve your spot for one of the following times:


5:30am-7:00am

Noon-1:30pm

3:30pm-5:30pm

Tuesday, October 6, 2020

Wednesday 10-7-20

 Wednesday 10-7-20


EMOM:

3 Position Snatch


Conditioning:

AMRAP 18

35 Double Unders 

15 Deadlifts (115/85)

10 Overhead Squats (115/85)


Monday, October 5, 2020

Tuesday 10-6-20

 Tuesday 10-6-20


On the 1:30 x 6 

1): 7 Press

2): 5 Press 

3): 3 Press

4): 7 Push Press

5): 5 Push Press 

6): 3 Push Press 


On the 1:30 x 6

:30 Hollow Hold

:30 Criss Cross V-ups


Conditioning:

AMRAP 8

15/10 Calorie Row

10 Burpees

10 Squat Jumps

Sunday, October 4, 2020

Monday 10-5-20

 Monday 10-5-20


On the 2:00 x 6

2 Front Squats + 3 Back Squats 


On the 2:00 x 6

10 Dumbbell L-sit Press

105 Foot Right Arm Dumbbell Overhead and Left Arm Dumbbell Front Rack Walk

105 Foot Left Arm Dumbbell Overhead and Right Arm Dumbbell Front Rack Walk

Friday, October 2, 2020

Saturday 10-3-20

 Saturday 10-3-20


Teams of 2:

Buy In: ???


9 Rounds

3 Hang Power Snatches (45/35)

3 Overhead Squats (45/35)

Rest 2 Minutes


7 Rounds

3 Hang Power Snatches (75/55)

3 Overhead Squats (75/55)

Rest 2 Minutes 


5 Rounds 

3 Hang Power Snatches (95/65)

3 Overhead Squats (95/65)


Buy Out: ???


***Be prepared to go outside for Buy In and Buy Out.


Thursday, October 1, 2020

Friday 10-2-20

 Friday 10-2-20


EMOM x 6 (Alternating Movements)

12 Pull-ups 

12 Alternating Pistols


EMOM x 6 (Alternating Movements) 

30 Double Unders 

10 Power Cleans (135/95)


Take 20 minutes to find a heavy 3 Deadlifts.