Friday 1-1-21

 Friday 1-1-21

Gym Closed.

See you on Saturday at 10:00am!🎉

Thursday 12-31-20

Thursday 12-31-20

Teams of 2

Buy In: 100 Burpees 

60 Dumbbell Hang Power Cleans 

50 Dumbbell Push Press 

40 Dumbbell Front Squats 

30 Dumbbell Deadlifts 

40 Dumbbell Front Squats 

50 Dumbbell Push Press 

60 Dumbbell Hang Power Cleans 

Buy Out: 100 Burpees 

Dumbbell Weight: 50s/35s

*As always, there will be modifications available if needed.

Wednesday 12-30-20

 Wednesday 12-30-20

EMOM x 8

Alternating Movements 

10-15 Pull-ups 

10-15 Push-ups 

EMOM x 8

Alternating Movements 

15-20 Box Jumps (30/24)

15-20 AbMat Sit-ups 

Conditioning:

AMRAP 8

40 Single Arm Kettlebell Swings (35/26)

30 Single Arm Kettlebell Push Press (35/26)

20 Alternating Pistols

Tuesday 12-29-20

Tuesday 12-29-20

On the 1:30 x 8

3 Position Power Snatch

Conditioning:

AMRAP 4 

30 Double Unders

15 Overhead Squats (95/65) 

Rest 2:00

AMRAP 4 

30 Double Unders

10 Overhead Squats (115/85)

AMRAP 4 

30 Double Unders

5 Overhead Squats (135/95)

Monday 12-28-20

Monday 12-28-20

Take 20 minutes to establish a new one rep max Back Squat.

Conditioning:

AMRAP 15

30/24 Calorie Row 

20 Lunges

10 Burpees Over the Erg

Saturday 12-26-20

 Saturday 12-26-20

Teams of 2:

AMRAP 30

Buy In: 2020 Meter Row 

26 Mountain Climbers

26 Kettlebell Deadlifts (53/35)

26 Kettlebell Goblet Squats (53/35)

*Every 3 minutes complete 5 burpees over the kettlebell.

Friday 12-25-20

 Friday 12-25-20

Merry Christmas!!! Enjoy your day...may it be filled with joy, laughter and relaxation!♥️

Gym closed today.

#crossfitanchorage #crossfitanchoragecommunity #crossfitfriends #merrychristmas #ourhappyplace 

Thursday 12-24-20

 Thursday 12-24-20

“12 Days of CrossFit”

1 Clean (135/95)

2 Push Press (135/95)

3 Deadlifts (135/95)

4 Burpees 

5 V-ups

6 Hand Released Push-ups 

7 Box Jump Overs (24/20)

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 Alternating Pistols 

11 AbMat Sit-ups

12 Thrusters (135/95)

Wednesday 12-23-20

 Wednesday 12-23-20

Conditioning:

On the 4:00 x 6

25 Double Unders 

10 Plate Squats

10 Plate Ground to Overhead

10 Plate Russian Twists

25 Double Unders 

*Plate Weight (25/15)

Tuesday 12-22-20

 Tuesday 12-22-20

Core Blast!

Work :45/Rest :15

4 Rounds

Floor Thruster + Shoulder Taps

Roll Over + Tuck Up

Work :45/Rest :15

4 Rounds

Ring Dips

Tuck Hold on Rings

Conditioning:

AMRAP 10

20 Dumbbell Box Step-Ups (50/35)

10 Single Arm Dumbbell Thrusters (50/35)

Monday 12-21-20

 Monday 12-21-20

On the 1:30 x 8

3 Position Clean

Conditioning:

5 Rounds

21/18 Calorie Row 

15 Air Squats 

9 Push-ups 

Saturday 12-19-20

Saturday  12-19-20

Teams of 2:

AMRAP 26

40 Single Arm Kettlebell Squats

40 Single Arm Kettlebell Push Presses

40 Single Arm Kettlebell Sit-ups

40 Single Arm Kettlebell Swings

*Every 5 minutes starting at 0:00, both people row for 1:00 for max calories.

Score 1: Total calories for team.

Score 2: Total rounds plus repetitions for team.

Friday 12-18-20

 Friday 12-18-20

AMRAP 7 

40 Double Unders 

20 Alternating Pistols

Rest 4:00

AMRAP 7

15 Pull-ups 

20 Burpees 

Rest 4:00

AMRAP 7

15 Med Ball Cleans (20/14)

20 Overhead Med Ball Lunges (20/14)

Thursday 12-17-20

 Thursday 12-17-20

Open Gym!!!

Noon-1:30pm only this week!😉

Wednesday 12-16-20

 Wednesday 12-16-20

Conditioning:

Buy In: 1500/1250 Meter Row 

15-10-5-10-15

Thrusters (115/85)

Deadlifts (115/85)

Lateral Jumps Over Barbell 

Buy Out: 1500/1250 Meter Row 

Tuesday 12-15-20

 Tuesday 12-15-20

On the 2:00

3 Push Press + 2 Push Jerks

Conditioning:

AMRAP 14

15 Box Jump Overs (24/20)

20 Alternating Dumbbell Snatches (50/35)

Monday 12-14-20

 Monday 12-14-20

On the 1:30 x 6

Tempo Back Squats + Back Squats 

On the 1:30 x 6

10 Dumbbell L-Sit Press

10 Dumbbell Extensions 

10 Dumbbell Curls

Core Blast

Saturday 12-12-20

Saturday 12-12-20

Teams of 2

MYSTERY WOD 

Friday 12-11-20

 Friday 12-11-20

On the 2:00 x 7

2 Cleans + 1 Split Jerk

Conditioning:

AMRAP 20

6 Power Cleans(95/65)

9 Push Press (95/65)

12 V-ups 

15 Air Squats 

Thursday 12-10-20

 Thursday 12-10-20

Gym Closed today.

Unfortunately, there will be no Open Gym times tomorrow.

Active Recovery such as going for a walk, jog, snow shoe, ski, and/or mobility on your own is a great idea!

See you all on Friday!

Wednesday 12-9-20

 Wednesday 12-9-20

On the 1:30 x 6

1) 5 Press

2) 5 Press

3) 5 Press

4) 5 Push Press 

5) 5 Push Press 

6) Max Push Press 

On the 1:30 x 6

20 Wallballs (20/14)

15 Wallball Sit-ups (20/14)

On the 1:30 x 6

40 Double Unders 

10 Push-ups 

Tuesday 12-8-20

 Tuesday 12-8-20

3 Rounds

:60 Work/:60 Rest

- Bar Muscle Up/Progression 

- Sled Push

- Flutter Kicks

- Box Jumps (30/24)

- Assault Bike Calories 

- Wall Walks

Monday 12-7-20

 Monday 12-7-20

On the 1:30 x 6

Tempo Back Squats + Back Squats 

Conditioning:

AMRAP 12

21 Calorie Row 

15 Dumbbell Rows (50s/35s)

9 Dumbbell Burpees (50s/35s)

Saturday 12-5-20

Saturday 12-5-20

Teams of 2

Buy In: 2000 Meter Row 

3 Rounds 

40 Dumbbell Clean and Jerks (50s/35s)

40 V-Ups 

40 Dumbbell Front Rack Lunges (50s/35s)

40 Tuck Jumps

Buy Out: 2000 Meter Row 

Friday 12-4-20

 Friday 12-4-20

Core Tabata

Hollow Hold

Arch Hold

Right Side Plank

Left Side Plank

Conditioning:

AMRAP 20

40 Alternating Box Step Ups (24/20)

30 Kettlebell Swings(53/35)

20 Alternating Pistols

10 Push-ups

Thursday 12-3-20

 Thursday 12-3-20

Open Gym will only be from noon-1:00pm tomorrow. Please text to reserve your spot.😊

Photo from WOD NATION.

Wednesday 12-2-20

 Wednesday 12-2-20

On the 1:30 x 10

Sets 1-5: 3 Position Power Snatch

Sets 6-10: 1 Power Snatch

Conditioning:

AMRAP 15

3 Power Snatches (115/85)

3 Overhead Squats (115/85)

3 Lateral Burpee Over Bar

*Each round increase 3 reps until time has expired. 

(3, 6, 9, 12...)