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
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
Thursday 10-29-20
Open Gym!!!💥💥💥
Please text me to reserve a spot for tomorrow!🤩
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)
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
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 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.
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.
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
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
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
Saturday 10-17-20
Teams of 2:
Row 200 Calories
*Every 2 minutes, team completes:
5 Dumbbell Burpees (50s/35s)
10 Air Squats
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
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
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)
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)
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)
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.
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
Wednesday 10-7-20
EMOM:
3 Position Snatch
Conditioning:
AMRAP 18
35 Double Unders
15 Deadlifts (115/85)
10 Overhead Squats (115/85)
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
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
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.
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.
