Thursday, December 30, 2021

Friday 12-31-21

Friday 12-31-21


31 Dumbbell Deadlifts 

28 Dumbbell Push Press 

31 Dumbbell Front Squats

30 Pull-Ups

31 Sit-Ups

30 Dumbbell Thrusters

31 Lateral Jumps Over Dumbbells 

31 V-Ups

30 Dumbbell Lunges

31 Double Unders 

30 Devils Press

31 Alternating Snatches


DB (50s/35s)


Buy Out: 2021 Meter Row


Total Reps = 365 Days!


10:00am class only! Reserve on MindBody app!πŸ₯³

Tuesday, December 28, 2021

Wednesday 12-29-21

Wednesday 12-29-21


Teams of 2

AMRAP 24

2 Rope Climbs 

20 Kickouts

20 Kettlebell Swings (53/35)

20 Box Jump-Overs (24/20)

Monday, December 27, 2021

Tuesday 12-28-21

 Tuesday 12-28-21

Conditioning:

AMRAP 16

160 Foot Wallball Shuttle Runs

16 Wallball Thrusters

80 Foot Wallball Overhead Walking Lunges


Wallball (20/14)


Core Blast:

AMRAP 6

10 Hanging Knee Raises

10 Criss Cross Mountain Climbers

10 Left Side Hip Dips

10 Right Side Hip Dips

Sunday, December 26, 2021

Monday 12-27-21

 Monday 12-27-21


On the 1:30 x 9

Sets 1-3: 3 Position 1 Cleans

Sets 4-6: 2 Position 2 Cleans

Sets 7-9: 1 Clean


Conditioning:

AMRAP 15

30 Double Unders 

20 Alternating Pistols 

10 Deadlifts (235/165)

Thursday, December 23, 2021

Friday 12-24-21

 Friday 12-24-21

“12 Days of CrossFit”

1 Clean

2 Push Press

3 Deadlifts 

4 Burpees 

5 Toes to Bar 

6 Box Jumps 

7 Handstand Push-Ups

8 Reverse Goblet Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 AbMat Sit-Ups

12 Thrusters 


Barbell (135/95)

Kettlebell (53/35)

Box (24/20)

Tuesday, December 21, 2021

Wednesday 12-22-21

Wednesday 12-22-21

Conditioning:

AMRAP 25

Buy In: 1,000 Meter Row

2 Box Step-Ups (24/20)

2 Chest to Bar Pull-Ups

2 Air Squats

2 Push-Ups


Each round increase by 2 reps until time expires.

Tuesday 12-21-21

 Tuesday 12-21-21


Take 15:00 to work on Handstand Walks or Progressions.


Conditioning:

3 Rounds 

1:00 Max Double Unders 

1:00 Max Plank Up/Downs

1:00 Max Sit-Ups

1:00 Max Farmers Carry (70s/53s)

1:00 Rest

Sunday, December 19, 2021

Monday 12-20-21

Monday 12-20-21

On the 2:00 x 6

Deadlifts 


Conditioning:

AMRAP 4

9 Thrusters (95/65)

9 Burpees


 Rest 2:00


AMRAP 4

7 Thrusters (135/95)

7 Burpees 


Immediately after, take 10:00 to find a 2 Rep Max Thruster.

Thursday, December 16, 2021

Friday 12-17-21

 Friday 12-17-21


On the 1:30 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 2 Position 2 Snatches

Sets 7-9: 1 Snatch


Conditioning:

On the 2:00 x 6

30 Double Unders 

10 Alternating Pistols 

10 Push-Ups

Tuesday, December 14, 2021

Wednesday 12-15-21

 Wednesday 12-15-21

On the 2:00 x 6

Deadlifts 


Conditioning:

20-15-10

Devils Press (50s/35s)

Air Squats

AbMat Sit-Ups

Monday, December 13, 2021

Tuesday 12-14-21

Tuesday 12-14-21


Teams of 2

AMRAP 20

40 Foot Handstand Walk

40 KB Reverse Lunges (53/35)

40 Kettlebell Swings (53/35)


Accessory Work:

3 Sets (Not for time)

20 Banded Lat Pull-Downs

20 Banded Good Mornings

100 Hollow Hold Flutter Kicks

Sunday, December 12, 2021

Monday 12-13-21

Monday 12-13-21

On the 2:00 x 6

Split Jerks


Conditioning:

AMRAP 15 

21 Calorie Row

15 Hang Power Cleans (135/95)

9 Lateral Burpees Over the Bar

Friday, December 10, 2021

Saturday 12-11-21

 Saturday 12-11-21


Teams of 2

3 Rounds

1:00 Max Dumbbell Deadlifts 

2:00 Max Dumbbell Shoulder to Overhead 

3:00 Max Dumbbell Box Step-Overs

2:00 Max Criss-Cross V-Ups

1:00 Max Kickouts


DB (50s/35s)

Box (24/20)

Thursday, December 9, 2021

Friday 12-10-21

Friday 12-10-21

EMOM x 8

20 Foot Handstand Walk


Rest 3:00


EMOM x 8 (Alternating Movements)

Sled Push and Pull

:30 Hollow Hold


Rest 3:00


EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-Ups

15 Goblet Squats (53/35)

Tuesday, December 7, 2021

Wednesday 12-8-21

 Wednesday 11-8-21

On the 2:00 x 6 

Split Jerks


Conditioning:

AMRAP 15

5 Overhead Squat (115/85)

10 Burpee Box Jump-Overs (24/20)

Monday, December 6, 2021

Tuesday 12-7-21

Tuesday 12-7-21


Conditioning: 

AMRAP 20

20 Calorie Row

20 Wallball Sit-Ups (20/14)

20 Overhead Wallball Lunges (20/14)

20 Wallball Russian Twists (20/14)

20 Pull-Ups


Accessory Work:

3 Sets, Not for Time

10 Single-leg Glute Bridges (2 second pause) each leg

15 Push-Ups

:60 Hollow Hold

Sunday, December 5, 2021

Monday 12-6-21

 Monday 12-6-21


On the 2:00 x 6

Deadlifts 


Conditioning:

AMRAP 4

35 Double Unders 

9 Thrusters (95/65)

Rest 2:00

AMRAP 4

35 Double Unders 

7 Thrusters (115/85)

Rest 2:00

AMRAP 4

35 Double Unders 

5 Thrusters (135/95)

Friday, December 3, 2021

Saturday 12-4-21

 Saturday 12-4-21


Teams of 2

AMRAP 12

15/12 Calorie Row 

10 Power Snatches (105/75)

20 Foot Handstand Walk


Rest 3:00


AMRAP 12

15/12 Calorie Row 

10 Clean and Jerks (105/75)

10 Toes to Bar

Friday 12-3-21

Friday 12-3-21

Conditioning:

EMOM x 8 (Alternating Movements)

20 Wallballs (20/14)

3 Wallwalks


Rest 3:00


EMOM x 8 (Alternating Movements)

:45 Plank

45 Double Unders 


Rest 3:00


EMOM x 8

1-2 15 foot Rope Climbs

Tuesday, November 30, 2021

Wednesday 12-1-21

Wednesday 12-1-21

Conditioning:

500 Meter Row 

50 Alternating Pistols

400 Meter Row 

40 Alternating Dumbbell Snatches (50/35)

300 Meter Row 

30 AbMat Sit-Ups

200 Meter Row 

20 Push-Ups

100 Meter Row 

10 Burpees


Accessory Work:

Not for Time

4 Sets

15 Banded Lat Pull-Downs

:30 Overhead Squat Hold

:60 Hollow Hold

Monday, November 29, 2021

Tuesday 11-30-21

 Tuesday 11-30-21


On the 2:00 x 6

Deadlifts 


Conditioning:

1-2-3-4-5-6-7-8-9-10

Deadlifts (235/165)

Handstand Push-Ups

Burpees

Sunday, November 28, 2021

Monday 11-29-21

 Monday 11-29-21

On the 2:00 x 6

Split Jerks


Conditioning:

On the 2:00 x 5

15/12 Calorie Row 

15 Air Squats

10 Toes to Bar

Friday, November 26, 2021

Saturday 11-27-21

Saturday 11-27-21


Teams of 2

AMRAP 24

Buy In: 300 Double Unders

6 Rope Climbs

24 Clean and Jerks (115/85)

48 Sit-Ups


Partners share work evenly.

Thursday, November 25, 2021

Friday 11-26-21

Friday 11-26-21


Teams of 2

AMRAP 30

20 Pull-Ups 

20 Dumbbell Box Step-Overs

20 Dumbbell Burpees

20 Dumbbell Box Step-Ups


*Every 3:00 complete 20 Jumping Jacks.


Dumbbells: (50s/35s)

Box: (24/20)

Tuesday, November 23, 2021

Wednesday 11-24-21

 Wednesday 11-24-21


                 “THANKFUL”


                   AMRAP 24


                  11 Thrusters (95/65)

                 24 Hang Power Cleans (95/65)

                  11 Air Squats 

  24 Double uNders 

                   11 Kettlebell Swings (53/35)

                  24 Front Squats (95/65)

                 11 pUsh Ups

                   24 Lunges

Monday, November 22, 2021

Tuesday 11-23-21

 Tuesday 11-23-21


Conditioning:

AMRAP 14

2 Calorie Row 

2 Toes to Bar 

2 Box Jumps (30/24)


*Increase by 2 Reps each round until the time expires.


Core Blast: Not for Time

3 Rounds 

10 Paloff Press with 5 second hold each side 

20 Pike Leg Lift Overs KB

10 KB Slashers each side

Sunday, November 21, 2021

Monday 11-22-21

 Monday 11-22-21


Take 20:00 to find a One Rep Max Front Squat.


Conditioning:

AMRAP 10

40 Double Unders 

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

16 Dumbbell Lunges (50s/35s)

Friday, November 19, 2021

Saturday 11-20-21

 Saturday 11-20-21


Teams of 2

AMRAP 10

4 x Shuttle Runs 

14 Kettlebell Swings (53/35)

14 Russian KB Twists (53/35)


Rest 3:00


AMRAP 10

4 x Shuttle Runs 

7 Push-ups 

14 Kettlebell Deadlifts (53/35)

Thursday, November 18, 2021

Friday 11-19-21

Friday 11-19-21


“Annie”

50-40-30-20-10

Double Unders 

AbMat Sit-ups 


Rest 5:00


“Ellen”

3 Rounds

20 Burpees 

21 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Thrusters (50s/35s)

Tuesday, November 16, 2021

Wednesday 11-17-21

Wednesday 11-17-21

Conditioning:

AMRAP 25

Row 30/25 Calories 

150 foot DB Farmers Carry

100 foot DB Walking Lunges (one arm overhead, one arm front rack)

10 Devil’s Press


Dumbbells (50s/35s)

Every 25 feet = 1 Rep

Monday, November 15, 2021

Tuesday 11-16-21

 Tuesday 11-16-21


4 Rounds 

Work :60/ Rest :30

Ring Dips

Handstand Walks/Progressions

Alternating Pistols 

Parallette L-Sit Holds

Assault Bike 

Rest

Sunday, November 14, 2021

Monday 11-15-21

 Monday 11-15-21

On the 1:30 x 9

Sets 1-3: 3 Position One Snatches

Sets 4-6: 3 Position Two Snatches

Sets 7-9: 3 Snatch Balance 


Conditioning:

AMRAP 15

15 Calorie Row 

5 Snatches (95/65)

5 Overhead Squats (95/65)

Friday, November 12, 2021

Saturday 11-13-21

Saturday 11-13-21


Teams of 2

70 Calorie Row 

60 Reverse Med Ball Burpees (20/14)

50 Box Jump-Overs (24/20)

40 Toes to Bar

50 Box Jump-Overs (24/20)

60 Reverse Med Ball Burpees (20/14)

70 Calorie Row

Thursday, November 11, 2021

Friday 11-12-21

 Friday 11-12-21


Conditioning:

AMRAP 9

3 Kick-outs

9 Pull-ups 

27 Air Squats 


Rest 5:00


AMRAP 9

3 Wall Walks

9 Handstand Push-ups 

27 Double Unders

Tuesday, November 9, 2021

Wednesday 11-10-21

 Wednesday 11-10-21


AMRAP 20

Teams of 2

2 Rope Climbs

10 Box Jumps (24/20)

10 Burpees


Tabata Core Blast:

Hollow Hold 

Arch Hold 

Right Side Plank 

Left Side Plank

Monday, November 8, 2021

Tuesday 11-9-21

Tuesday 11-9-21

On the 1:30 x 8

Sets 1-3: 3 Position Power Cleans 

Sets 4-8: 2 Power Cleans


Conditioning:

AMRAP 4

12 Power Cleans (95/65)

12 Front Rack Lunges (95/65)

Rest 2:00

AMRAP 4 

10 Power Cleans (115/85)

10 Front Rack Lunges (115/85)

Rest 2:00

AMRAP 4

8 Power Cleans (135/95)

8 Front Rack Lunges (135/95)

Sunday, November 7, 2021

Monday 11-8-21

Monday 11-8-21

On the 2:00 x 6

Front Squats 


Conditioning: 5 Rounds 

Minute 1: 10 Thrusters (135/95)

Minute 2: 20 Sit-ups 

Minute 3: 30 Double Unders

Thursday, November 4, 2021

Friday 11-5-21

 Friday 11-5-21


Teams of 2

AMRAP 25

Buy In: 100 Kick-Outs

40 Alternating Pistols

40 AbMat Sit-ups 

40 Overhead Squats (95/65)

40 Push Press (95/65)

Tuesday, November 2, 2021

Wednesday 11-3-21

 Wednesday 11-3-21


EMOM x 8 (Alternating Movements)

12 Toes to Bar 

:45 Plank


EMOM x 8 (Alternating Movements)

15 Wallballs (20/14)

15 Wallball Push-ups 


Conditioning:

30-20-10

Box Jumps (24/20)

Alternating Dumbbell Snatches (50/35)

Monday, November 1, 2021

Tuesday 11-2-21

 Tuesday 11-2-21

Conditioning:

AMRAP 15

21 Double Unders

15 Clean and Jerks (135/95)

9 Deadlifts (135/95)


*Immediately after, take 10:00 to find a heavy single deadlift.

Sunday, October 31, 2021

Monday 11-1-21

Monday 11-1-21


On the 2:00 x 6

Front Squats


Conditioning:

AMRAP 10

10 Devils Press (50s/35s)

10 Dumbbell Reverse Lunges (50s/35s)

10 Lateral Jumps Over the Dumbbells

Friday, October 29, 2021

Saturday 10-30-21

 Saturday 10-30-21


Teams of 3

3 Rounds 

3:00 Double Unders 

2:00 Hang Power Cleans (95/65)

1:00 Burpees 

2:00 Pull-ups 

3:00 Push Press (95/65)

Thursday, October 28, 2021

Friday 10-29-21

Friday 10-29-21


On the 2:00 x 8

Sets 1-3: 3 Position 1 Power Snatches 

Sets 4-5: 3 Position 2 Power Snatches 

Sets 6-8: 2 Power Snatches 


Conditioning: 3 Rounds 

Minute 1: Max Calorie Row 

Minute 2: Max Power Snatches (115/85)

Minute 3: Max V-Ups

Minute 4: Max Thrusters (115/85)

Minute 5: Rest

Tuesday, October 26, 2021

Wednesday 10-27-21

Wednesday 10-27-21


AMRAP 21

25 Double Unders 

20 Kettlebell Swings (53/35)

15 Box Jumps (30/24)

10 Handstand Push-ups 


*Every 3:00, complete 5 burpees.

Monday, October 25, 2021

Tuesday 10-26-21

Tuesday 10-26-21

Conditioning:

21-15-9

Calorie Row 

Push-ups 

9-15-21

Calorie Row 

AbMat Sit-ups 


Core Blast:

AMRAP 8

3 Wallwalks 

15 Right Side Plank Hip-Dips

15 Left Side Plank Hip-Dips


Photo:

@tobymacspeaklife

Sunday, October 24, 2021

Monday 10-25-21

Monday 10-25-21

On the 2:00 x 5

Tempo Front Squats 


Conditioning:

Teams of 2

16 Rounds 

1 Rope Climb

8 Dumbbell Push Press (50s/35s)

8 Dumbbell Front Squats (50s/35s)


Time Cap 20:00

Friday, October 22, 2021

Saturday 10-23-21

Saturday 10-23-21

Teams of 2

AMRAP 24

40 Foot Single Arm Overhead Walking Lunges (50/35)

30 Dumbbell Box Step Ups (24/20)(50/35)

40 Calorie Row

Thursday, October 21, 2021

Friday 10-22-21

Friday 10-22-21

On the 2:00 x 8

Sets 1-3: 3 Position 1 Power Cleans 

Sets 4-5: 3 Position 2 Power Cleans

Sets 6-8: 2 Power Cleans


Conditioning:

AMRAP 4 

9 Clean and Jerks (95/65)

9 Bar-Facing Burpees 

Rest 2:00

AMRAP 4

7 Clean and Jerks (115/85)

7 Bar-Facing Burpees 

Rest 2:00

AMRAP 4

5 Clean and Jerks (135/95)

5 Bar-Facing Burpees

Tuesday, October 19, 2021

Wednesday 10-20-21

Wednesday 10-20-21


Conditioning:

AMRAP 10

8 Pull-ups 

16 Alternating Pistols

8 Toes to Bar 

Rest 5:00

AMRAP 10

30 Double Unders 

15 Wallballs (20/14)

15 AbMat Sit-ups

Monday, October 18, 2021

Tuesday 10-19-21

Tuesday 10-19-21

On the 2:00 x 9

Sets 1-3: 3 Snatch Balance

Sets 4-6: 3 Position Snatch 

Sets 7-9: 1 Snatch


Conditioning:

AMRAP 8

12/10 Calorie Row 

8 Overhead Squats (135/95)

Sunday, October 17, 2021

Monday 10-18-21

Monday 10-18-21

On the 2:00 x 5

Tempo Front Squats 


Conditioning:

Teams of 2

AMRAP 16

⬇️⬆️x 5 Shuttle Runs 

10 Kettlebell Swings (53/35)

10 Air Squats 

⬇️⬆️x 1 Handstand Walk/Bear Crawl

Thursday, October 14, 2021

Friday 10-15-21

 Friday 10-15-21

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

20 Alternating Pistols 


EMOM x 6 (Alternating Movements)

20 Wallballs 

:40 Handstand Hold


Conditioning:

3 Rounds 

20 Dumbbell Box Step-Ups (24/20)(50/35)

20 Alternating Dumbbell Snatches (50/35)

20 Dumbbell Burpees (50/35)

Tuesday, October 12, 2021

Wednesday 10-13-21

 Wednesday 10-13-21

On the 2:00 x 6

Front Squats 


Conditioning:

AMRAP 20

25 Calorie Row 

20 Air Squats 

15 Kettlebell Swings (53/35)

10 Push-ups

Monday, October 11, 2021

Tuesday 10-12-21

Tuesday 10-12-21

On the 2:00 x 8

Complex: 1 Clean + 2 Split Jerks


Conditioning:

AMRAP 15

20 Double Unders 

10 Deadlifts (115/85)

5 Split Jerks (115/85)

20 Double Unders 

10 Hang Cleans (115/85)

5 Split Jerks (115/85)

Sunday, October 10, 2021

Monday 10-11-21

Monday 10-11-21

Conditioning:

AMRAP 18

10 MedBall Thrusters (20/14)

15 MedBall Sit-ups (20/14)

20 MedBall Lunges (20/14)


Every 3:00 complete 30 Jumping Jacks.


Not for Time:

3 Sets

7 Strict Pull-ups 

:60 Plank

Thursday, October 7, 2021

Friday 10-8-21

Friday 10-8-21

On the 1:30 x 8

Sets 1-3: 3 Position Power Cleans 

Sets 4-8: 2 Power Cleans 


Conditioning:

AMRAP 15

10 Hang Power Cleans (95/65)

10 Push Jerks (95/65)

10 Burpee Over the Bar

Tuesday, October 5, 2021

Wednesday 10-6-21

 Wednesday 10-6-21


Stations: 5 Rounds 

Work :60/Rest :30

Shuttle Runs

Floor Press

Bulgarian Split Squats 

Ring Planks

Broad Jumps

Monday, October 4, 2021

Tuesday 10-5-21

Tuesday 10-5-21

Conditioning:

On the 3:00 x 6

15/12 Calorie Row 

12 Dumbbell Lunges (50s/35s)

9 Dumbbell Push Press (50s/35s)


Not for Time:

3 Rounds 

20 Criss Cross V-ups

15 Push-ups 

10 Strict Pull-ups

Sunday, October 3, 2021

Monday 10-4-21

Monday 10-4-21

Front Squats

On the 2:00 x 5


Conditioning:

AMRAP 5

40 Double Unders 

8 Clean and Jerks (95/65)

8 Back Squats (95/65)

Rest 3:00

AMRAP 5

40 Double Unders 

8 Power Snatches (95/65)

8 Overhead Squats (95/65)

Friday, October 1, 2021

Saturday 10-2-21

Saturday 10-2-21


Teams of 3

AMRAP 30

15 Rope Climbs

30 Syncro Kettlebell Deadlifts (53/35)

30 Syncro Kettlebell Lunges (53/35)

Thursday, September 30, 2021

Friday 10-1-21

Friday 10-1-21

Teams of 2

AMRAP 24

40 Box Jumps (24/20)

30 Dumbbell Thrusters (50s/35s)

20 Dumbbell Push-ups (50s/35s)


*Every 3:00 both will complete 15 sit-ups.

Tuesday, September 28, 2021

Wednesday 9-29-21

Wednesday 9-29-21


Conditioning:

AMRAP 20

20 Calorie Row 

20 Alternating Pistols

20 Burpees


Tabata Core Blast:

Hollow Hold

Arch Hold

Flutter Kicks

Criss Cross Mountain Climbers

Monday, September 27, 2021

Tuesday 9-28-21

 Tuesday 9-28-21

On the 1:30 x 8

Sets 1-3: 3 Position Snatch 

Sets 4-8: 2 Snatches 


Conditioning:

AMRAP 5

5 Power Snatches (115/85)

10 Chest to Bar Pull-ups 

Rest 3:00

AMRAP 5

5 Clean and Jerks (115/85)

10 Toes to Bar

Sunday, September 26, 2021

Monday 9-27-21

 Monday 9-27-21

On the 2:00 x 5

Tempo Front Squats 


Conditioning:

AMRAP 10

10 Deadlifts (235/165)

10 Handstand Push-ups

Friday, September 24, 2021

Saturday 9-25-21

 Saturday 9-25-21


Teams of 2

Buy In: 100 Calorie Row 

12 Rounds 

10 Lateral Jumps Over the Erg

10 Kettlebell Swings (53/35)

10 Goblet Squats (53/35)

Buy Out: 100 Calorie Row

Thursday, September 23, 2021

Friday 9-24-21

 Friday 9-24-21

Conditioning:

100 Double Unders 

40 Alternating Dumbbell Snatches

40 Single Arm Overhead Dumbbell Lunges

80 Double Unders 

30 Alternating Dumbbell Snatches

30 Single Arm Overhead Dumbbell Lunges

60 Double Unders 

20 Alternating Dumbbell Snatches

20 Single Arm Overhead Dumbbell Lunges

40 Double Unders 

10 Alternating Dumbbell Snatches

10 Single Arm Overhead Dumbbell Lunges


Dumbbell Weight(50/35)

Time Cap: 20:00


Core Blast:

4 Rounds

5 3-Way Straight Leg Sit-ups 

10 Plank Jack + Ruck Jump


Time Cap: 10:00


Photo Quote from @rxmindset2.0_

Tuesday, September 21, 2021

Wednesday 9-22-21

 Wednesday 9-22-21


Stations: Work :60/ Rest :30

3 Rounds 


Toes to Bar

Wallballs

Wallwalks

Rope Climbs

Plank Up/Downs

Assault Bike 

Rest

Monday, September 20, 2021

Tuesday 9-21-21

 Tuesday 9-21-21


On the 2:00 x 6

Deadlifts


Conditioning:

AMRAP 15

5 Clean and Jerks (135/95)

10 Chest to Bar Pull-ups 

15 AbMat Sit-ups

Sunday, September 19, 2021

Monday 9-20-21

 Monday 9-20-21

On the 2:00 x 5

Front Squats


Conditioning:

AMRAP 4

10 Power Snatches (95/65)

10 Box Jumps (24/20)

Rest 2:00

AMRAP 4

8 Power Snatches (115/85)

8 Box Jumps (24/20)

Rest 2:00

AMRAP 4

6 Power Snatches (135/95)

6 Box Jumps (24/20)

Friday, September 17, 2021

Saturday 9-18-21

 Saturday 9-18-21


AMRAP 24

Teams of 3

60 Pull-ups 

60 Plate Ground to Overhead (25/15)

60 Plate Lunges (25/15)


*Every 3:00 complete 20 Double Unders.

Thursday, September 16, 2021

Friday 9-17-21

Friday 9-17-21

On the 1:30 x 8

Sets 1-3: 3 Position Cleans

Sets 4-8: 1 Clean


Conditioning:

AMRAP 12

15/12 Calorie Row 

12 Thrusters (115/85)


Immediately into 6:00 to find a heavy thruster.

Tuesday, September 14, 2021

Wednesday 9-15-21

 Wednesday 9-15-21


Take 20:00 to find a new 1 Rep Max Deadlift.


Conditioning:

3 Rounds

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

15 Dumbbell Box Step-Overs (50s/35s) (24/20)

9 Dumbbell Deadlifts (50s/35s)

Monday, September 13, 2021

Tuesday 9-14-21

Tuesday 9-14-21


EMOM x 8 (Alternating Movements)

16 Wallballs 

8 Handstand Push-ups 

Rest 5:00

EMOM x 8 (Alternating Movements)

40 Double Unders 

10 Toes to Bar 


Conditioning:

AMRAP 8

2 Alternating Pistols 

2 Burpees


*Each round increase by 2 Reps until time expires.

Sunday, September 12, 2021

Monday 9-13-21

 Monday 9-13-21

On the 1:30 x 8

Split Jerks: Find a heavy single


Conditioning:

On the 3:00 x 5

30 Lateral Jumps Over the Barbell 

20 AbMat Sit-Ups

10 Overhead Squats (135/95)


*Score is slowest round.

Friday, September 10, 2021

Saturday 9-11-21

 Saturday 9-11-21


“9/11 Tribute”

2001 Meter Run or Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest to Bar Pull-ups 

11 Power Cleans (175/115)

11 Handstand Push-Ups

11 Kettlebell Swings (53/35)

11 Toes to Bar 

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 Meter Row or Run


The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.


Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Thursday, September 9, 2021

Friday 9-10-21

 Friday 9-10-21


Take 15:00 to work on handstand walking or progressions.


Conditioning:

AMRAP 4

10 Box Jump-Overs (24/20)

10 Push-ups 

Rest 2:00

AMRAP 4

10 Box Jumps (24/20)

10 V-ups

Rest 2:00

AMRAP 4

10 Box Step-Ups (24/20)

10 Box Dips

Tuesday, September 7, 2021

Wednesday 9-8-21

 Wednesday 9-8-21

“Heroes of Kabul”

Tribute WOD


13 Rounds 

8 Pull-ups 

26 Air Squats 

21 Kettlebell Swings(53/35)


Weighted Vest (20/14)

Monday, September 6, 2021

Tuesday 9-7-21

 Tuesday 9-7-21


On the 2:00 x 10

Sets 1-3: 5 Press

Sets 4-6: 4 Push Press

Sets 7-10: 3 Push Jerks


Conditioning:

AMRAP 10

30 Double Unders 

15 Burpees 

30 Double Unders 

15 Deadlift (135/95)

30 Double Unders 

15 Push Jerks (135/95)

Sunday, September 5, 2021

Monday 9-6-21

Monday 9-6-21


Please book your spot on MindBody for a special Labor Day WOD! 10:00am class only😊

Friday, September 3, 2021

Saturday 9-4-21

 Saturday 9-4-21

Teams of 2

Buy In: 1000 Meter Sandbag Run

2 Rounds

200 Foot Sled Pull

30 Sandbag Ground to Over Shoulder

200 Foot Sled Drag

Buy Out: 1000 Meter Sandbag Run

Thursday, September 2, 2021

Friday 9-3-21

Friday 9-3-21

On the 1:30 x 10

Sets 1-5: 3 Position Power Snatch 

Sets 6-10: 1 Power Snatch


Conditioning:

2 Rounds 

30 Calorie Row 

10 Deadlifts (235/165)

30 Double Unders 

2 Rounds 

20 Calorie Row 

10 Deadlifts (235/165)

20 Double Unders 

2 Rounds 

10 Calorie Row 

10 Deadlifts (235/165)

10 Double Unders

Tuesday, August 31, 2021

Wednesday 9-1-21

Wednesday 9-1-21


On the 2:00 x 8

Sets 1-3: 5 Press

Sets 4-8: 3 Split Jerks


Conditioning:

AMRAP 15

10 Burpees 

12 Reverse Lunges 

14 AbMat Sit-ups

Monday, August 30, 2021

Tuesday 8-31-21

 Tuesday 8-31-21


On the 2:00 x 8

Sets 1-4: 6 Deadlifts

Sets 5-8: 3 Deadlifts


Conditioning:

AMRAP 5

30 Double Unders 

10 Push Jerks (135/95)

10 Front Squats (135/95)


Rest 3:00


AMRAP 5

30 Double Unders 

15 Push Jerks (95/65)

15 Front Squats (95/65)

Sunday, August 29, 2021

Monday 8-30-21

 Monday 8-30-21


Conditioning:

AMRAP 20

500/400 Meter Row 

15 Russian Kettlebell Swings (70/53)

15 Box Jumps (24/20)

15 Push-ups 


Core Blast:

3 Rounds 

15 Right Side Hip-Dips

15 Left Side Hip-Dips

10 Plank to Pike on Erg

Thursday, August 26, 2021

Friday 8-27-21

 Friday 8-27-21


3 Rounds 

Work :60 Rest :30


Bar Muscle Up/ Chest to Bar 

Sled Push-Pull

Handstand Push-ups 

Rope Climbs 

Hollow Rocks

Assault Bike Calories 

Rest

Tuesday, August 24, 2021

Wednesday 8-25-21

 Wednesday 8-25-21


On the 2:00 x 8

Sets 1-4: 6 Deadlifts

Sets 5-8: 3 Deadlifts 


Conditioning:

Work 3:00/Rest 1:30


Round 1:

20 Overhead Squats (95/65)

Max Calorie Row 


Round 2:

20 Overhead Squats (115/85)

Max Calorie Row 


Round 3:

20 Overhead Squats (135/95)

Max Calorie Row 


Score is total calories for all 3 Rounds.

Monday, August 23, 2021

Tuesday 8-24-21

 Tuesday 8-24-21


Take 15:00 to work on handstand walks/progressions.


Conditioning:

EMOM x 8 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders 


Rest 5:00


EMOM x 8 (Alternating Movements)

15 Toes to Bar 

15 Burpees

Sunday, August 22, 2021

Monday 8-23-21

 Monday 8-23-21

On the 1:30 x 10

Sets 1-5: 3 Position Cleans

Sets 6-10: 1 Clean 


Conditioning:

AMRAP 15

10 Hang Power Cleans (135/95)

8 Split Jerks (135/95)

6 Front Rack Lunges (135/95)

Friday, August 20, 2021

Saturday 8-21-21

 Saturday 8-21-21

Community Hike: Reed Lakes at 9:00am.


There is no Saturday class this weekend.😊

Thursday, August 19, 2021

Friday 8-20-21

Friday 8-20-21


AMRAP 24

Teams of 2

30  Med Ball Sit-ups 

20  40 Foot Med Ball Shuttle Runs

10   40 Foot Med Ball Walking Lunges


*Every 4:00, complete 20 Syncro Air Squats 


Med Ball (20/14)

Tuesday, August 17, 2021

Wednesday 8-18-21

 Wednesday 8-18-21


On the 2:00 x 8

Sets 1-3: 5 Press

Sets 4-8: 3 Split Jerks


Conditioning:

AMRAP 16:

12 Box Jump-Overs (24/20)

12 Dumbbell Hang Cleans (50s/35s)

12 Dumbbell Push Press (50s/35s)

Monday, August 16, 2021

Tuesday 8-17-21

Tuesday 8-17-21


Conditioning:

AMRAP 6

21 Calorie Row 

15 Deadlifts (235/165)

9 Toes to Bar 


Rest 3:00


AMRAP 6

21 Calorie Row 

15 Deadlifts (185/125)

9 Pull-ups 


Core Blast:

4 Sets (Not for Time)

30 KB Russian Twists

20 Plank Up-Downs

10 V-Ups

Sunday, August 15, 2021

Monday 8-16-21

Monday 8-16-21


On the 2:00 x 8

Sets 1-3: Snatch Balance 

Sets 3-5: 3 Position Snatch 

Sets 6-8: 1 Snatch


Conditioning:

10-8-6-4-2-4-6-8-10

Overhead Squats (135/95)

Burpees

Alternating Pistols

Thursday, August 12, 2021

Friday 8-13-21

 Friday 8-13-21


EMOM x 6 (Alternating Movements)

Toes to Bar 

Alternating Pistols 


EMOM x 6 (Alternating Movements)

Wallballs 

Plank


Conditioning:

AMRAP 15

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

20 Single Arm Dumbbell Overhead Lunges (50/35)

Tuesday, August 10, 2021

Wednesday 8-11-21

Wednesday 8-11-21


On the 1:30 x 10

Sets 1-5: 3 Position Power Clean 

Sets 6-10: 1 Power Clean 


Conditioning:

AMRAP 12

3 Deadlifts (135/95)

3 Clean and Jerks (135/95)


*Increase by 3 Reps each round until time expires.

Monday, August 9, 2021

Tuesday 8-10-21

 Tuesday 8-10-21 


Take 15:00 to work on handstand walks or handstand walk progressions.


Conditioning:

40 Double Unders 

35 Sit-ups 

30 Box Jumps (24/20)

25 Push-ups 

20 Toes to Bar 

25 Push-ups 

30 Box Jumps (24/20)

35 Sit-ups 

40 Double Unders

Sunday, August 8, 2021

Monday 8-9-21

 Monday 8-9-21


On the 1:00 x 3

10 Press


Rest 2:00


On the 1:00 x 3

10 Push Press 


Conditioning:

AMRAP 18

21 Calorie Row 

15 Dumbbell Thrusters (50s/35s)

9 Dumbbell Burpees (50s/35s)

Friday, August 6, 2021

Saturday 8-7-21

 Saturday 8-7-21


Teams of 2

AMRAP 24

Buy In: 3,000 Meter Row 

40 Air Squats

40 Dumbbell Box Step-Ups (50/35)(24/20)

40 Alternating Dumbbell Snatches (50/35)

Thursday, August 5, 2021

Friday 8-6-21

 Friday 8-6-21


Conditioning:

AMRAP 4

14 Hang Power Cleans (95/65)

12 Push Jerks (95/65)

10 Front Rack Lunges (95/65)


Rest 2:00


AMRAP 4

12 Hang Power Cleans (115/85)

10 Push Jerks (115/85)

8 Front Rack Lunges (115/85)


Rest 2:00


AMRAP 4

10 Hang Power Cleans (135/95)

8 Push Jerks (135/95)

6 Front Rack Lunges (135/95)


Core Blast:

AMRAP 5

50 Hollow Flutter Kicks

50 Penguins

50 Criss Cross Mini Crunches

Tuesday, August 3, 2021

Wednesday 8-4-21

 Wednesday 8-4-21


On the 1:30 x 10

Sets 1-5: 3 Position Clean 

Sets 6-10: 1 Clean 


Conditioning:

AMRAP 15

20 Lateral Jumps Over the Barbell 

15 V-ups 

10 Deadlifts (235/165)

Monday, August 2, 2021

Tuesday 8-3-21

 Tuesday 

8-3-21


3 Rounds 

Stations 

Work :60 Rest :30


1. Chest to Bar/Bar Muscle Up Progression 

2. Chest to Bar/Bar Muscle Up Progression 

3. Double Unders 

4. Handstand Push-ups 

5. Alternating Pistols 

6. Assault Bike Calories 

7. Rest

Sunday, August 1, 2021

Monday 8-2-21

Monday 8-2-21


On the 1:00 x 3

10 Press


Rest 2:00


On the 1:00 x 3

10 Push Press 


Conditioning:

800 Meter Run 

40 Med Ball Cleans

40 Overhead Med Ball Lunges

600 Meter Run 

30 Med Ball Cleans 

30 Overhead Med Ball Lunges 

400 Meter Run 

20 Med Ball Cleans 

20 Overhead Med Ball Lunges 

200 Meter Run 

10 Med Ball Cleans 

10 Med Ball Lunges 


Med Ball (20/14)

Time Cap 20:00

Friday, July 30, 2021

Saturday 7-31-21

Saturday 7-31-21


Teams of 3

AMRAP 25

200 Meter Run Holding Rope

25 Syncro Air Squats 

50 Meter Sled Pull (180/100)

200 Meter Run Holding Rope

25 Syncro Sit-ups

50 Meter Sled Pull (180/100)

200 Meter Run Holding Rope

25 Syncro Russian Kettlebell Swings (53/35)

50 Meter Sled Pull (180/100)

Thursday, July 29, 2021

Friday 7-30-21

Friday 7-30-21


E2MOM x 3

15-20 Toes to Bar 


E2MOM x 3

3 Wall Walks +

10 Elevated Push-ups 


Conditioning:

AMRAP 15

50 Double Unders 

15 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Box Step-Overs (50s/35s) (24/20)

Tuesday, July 27, 2021

Wednesday 7-28-21

Wednesday 7-28-21

On the 2:00 x 8

Sets 1-4: 5 Press

Sets 5-8: 3 Push Press + 2 Push Jerks 


Conditioning:

AMRAP 18

Buy In: 800 Meter Run 

15 Thrusters (135/95)

15 Box Jumps (24/20)

Monday, July 26, 2021

Tuesday 7-27-21

Tuesday 7-27-21


Conditioning:

For Time

40-30-20-10

Calorie Row 

Burpees


Not For Time...

1-3 Rounds:

20 Strict Pull-ups 

30 Push-ups 

40 Sit-ups

Sunday, July 25, 2021

Monday 7-26-21

 Monday 7-26-21


On the 2:00 x 8

Sets 1-3: 3 Snatch Balance

Sets 4-5: 3 Position Snatch 

Sets 6-8: 1 Snatch 


Conditioning:

AMRAP 3

9 Power Snatches (95/65)

7 Overhead Squats (95/65)

Rest 1:00


AMRAP 3

7 Power Snatches (115/85)

5 Overhead Squats (115/85)

Rest 1:00


AMRAP 3

5 Power Snatches (135/95)

3 Overhead Squats (135/95)

Thursday, July 22, 2021

Friday 7-23-21

Friday 7-23-21


EMOM x 12 

(1 Movement/Minute)

Handstand Push-ups 

Bulgarian Split Squats

Double Unders


Conditioning:

“Helen”

3 Rounds 

400 Meter Run 

21 Kettlebell Swings (53/35)

12 Pull-ups

Tuesday, July 20, 2021

Wednesday 7-21-21

 Wednesday 7-21-21

Core Blast:

AMRAP 7:

10 Hollow/Arch Rolls

20 Toe Reaches

30 Plank Jacks


Conditioning:

5 Rounds 

500 Meter Row 

14 Dumbbell Clean and Jerks

14 Dumbbell Snatches


Dumbbell Weight: (50s/35s)

Time Cap: 20:00

Monday, July 19, 2021

Tuesday 7-20-21

 Tuesday 7-20-21


On the 2:00 x 6

1 Press + 2 Push Press + 2 Push Jerks


Conditioning:

Teams of 2

AMRAP 20

120 Double Unders 

40 Wallballs (20/14)

20 Deadlifts (235/165)

Sunday, July 18, 2021

Monday 7-19-21

 Monday 7-19-21


Take 20 minutes to find a One Rep Max Front Squat.


Conditioning:

AMRAP 10

21 Kick-outs

15 Kettlebell Swing (53/35)

9 Push-ups

Friday, July 16, 2021

Saturday 7-17-21

7-17-21


COMMUNITY HIKE this SATURDAY!!! πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”πŸ”


Friendly reminder that there is no 10:00am Saturday class this week.


Please let me know if you plan on joining us for our Community Hike on July 17th. We will be hiking Near Point.


Carpool is meeting at the gym at 9:00am. All meet at Prospect Heights Trailhead at 9:30am.πŸ˜ƒ


Friends and family are welcome to join too!!!😎😎😎


Bring your sunscreen, water, bear spray, snacks and essentials! ☀️ 


#crossfitanchorage #crossfitanchoragecommunity #crossfitfriends #communityhike #explorealaska

Thursday, July 15, 2021

Friday 7-16-21

 Friday 7-16-21


Core Blast:

AMRAP 7

20 Plank Dumbbell Pull-Across

10 Right Side Plank Hip-Dips

10 Left Side Plank Hip-Dips


Conditioning:

AMRAP 20

200 Meter Run 

100 Meter Dumbbell Walk (one overhead/one front rack)

12 Dumbbell Lunges

12 AbMat Sit-ups 


Dumbbell Weight: (50s/35s)

Tuesday, July 13, 2021

Wednesday 7-14-21

 Wednesday 7-14-21


EMOM x 6 (Alternating Movements)

Toes to Bar 

Alternating Pistols 


EMOM x 6  (Alternating Movements)

Wallballs (20/14)

Plank


Conditioning:

3 Rounds 

400 Meter Run 

30 Goblet Squats (53/35)

20 Kettlebell Russian Twists (53/35)

Monday, July 12, 2021

Tuesday 7-13-21

Tuesday 7-13-21

On the 1:30 x 8

Sets 1-4: 3 Snatch Balance

Sets 5-8: 3 Position Snatch


Conditioning:

5 Rounds

14 Box Step-Ups (24/20)

12 Overhead Squats (115/85)

10 Chest to Bar Pull-Ups

Sunday, July 11, 2021

Monday 7-12-21

 Monday 7-12-21


On the 2:00 x 8

3 Position Power Cleans + 2 Push Jerks


Conditioning:

AMRAP 12

40 Double Unders 

8 Hang Power Cleans (135/95)

8 Push Jerks (135/95)

Friday, July 9, 2021

Saturday 7-10-21

Saturday 7-10-21


Teams of 2:

AMRAP 21

30 Supinated Pull-ups 

30 Wallballs (20/14)

30 Burpee Box Step-Overs (24/20)


*Every 3 Minutes, both complete 30 Jumping Jacks.

Thursday, July 8, 2021

Friday 7-9-21

Friday 7-9-21


Conditioning:

On the 5:00 x 4 

400 Meter Run 

20 Hang Dumbbell Power Cleans (50s/35s)

20 Dumbbell Reverse Lunges (50s/35s)


Core Blast:

AMRAP 5

20 Plank Knee to Elbow 

20 V-Seated Crunches

Wednesday, July 7, 2021

Thursday 7-8-21

 Thursday 7-8-21


Open Gym Hours:

5:30am-6:30am

Noon-1:30pm


Please text to reserve your spot.😊

Tuesday, July 6, 2021

Wednesday 7-7-21

Wednesday 7-7-21


Conditioning:

AMRAP 25

100 Double Unders 

75 Kettlebell Swings (53/35)

50 Single Arm Overhead Squats (53/35)

25 Burpees

Monday, July 5, 2021

Tuesday 7-6-21

 Tuesday 7-6-21


On the 2:00 x 6

Complex:

1 Press + 2 Push Press + 2 Push Jerks


Conditioning:

AMRAP 15

20/15 Calorie Row 

15 Deadlifts (135/95)

10 Squat Cleans (135/95)

Thursday, July 1, 2021

Friday 7-2-21

 Friday 7-2-21


4 Rounds 

Work :60/ Rest :30


Toes to Bar/Pull-ups

Wallballs

Rope Climbs 

Bottoms up Kettlebell Carry

Hollow Hold

Sled Push and Pull

Rest

Tuesday, June 29, 2021

Wednesday 6-30-21

 Wednesday 6-30-21


On the 1:30 x 8

Sets 1-4: 3 Position Power Snatch

Sets 5-8: 1 Power Snatch


Conditioning:

3 Rounds 

500/400 Meter Row 

20 Overhead Squats (135/95)

20 Lateral Jumps Over the Erg

Monday, June 28, 2021

Tuesday 6-29-21

 Tuesday 6-29-21


Front Squats 

On the 2:00 x 5


Conditioning:

21-15-9

Clean and Jerks (115/85)

Bar-Facing Burpees

Sunday, June 27, 2021

Monday 6-28-21

 Monday 6-28-21


EMOM x 10

(Alternating Movements)

3-5 Bar Muscle Ups

30 Double Unders 


Conditioning:

AMRAP 16

200 Meter Run with Med Ball

100 Meter KB Farmer’s Carry

20 Med Ball Thrusters 

20 Med Ball Russian Twists


Med Ball:(20/14)

Kettlebells:(53s/35s)

Friday, June 25, 2021

Saturday 6-26-21

Saturday 6-26-21


Teams of 2

4 Rounds 

200 Meter Sandbag Carry/Run

40 Sandbag Ground to Shoulder

40 Sandbag Hand-offs

200 Meter Run

Thursday, June 24, 2021

Friday 6-25-21

 Friday 6-25-21


Conditioning:

3 Rounds 

AMRAP 4

30 Dumbbell Front Rack Lunges

15 Dumbbell Burpees 

Max Calorie Row 

Rest 2:00


Dumbbell Weight (50s/35s)


On the 2:00 x 6

Complex:

2 Press + 2 Push Press + 1 Push Jerk

Monday, June 21, 2021

Tuesday 6-22-21

 Tuesday 6-22-21


On the 2:00 x 6

Tempo Front Squats 


Conditioning:

For Time

800 Meter Run 

20 Single Arm Overhead KB Squats 

20 Kettlebell Swings

600 Meter Run 

18 Single Arm Overhead KB Squats 

18 Kettlebell Swings

400 Meter Run 

16 Single Arm Overhead KB Squats 

16 Kettlebell Swings

200 Meter Run 

14 Single Arm Overhead KB Squats 

14 Kettlebell Swings


Kettlebell Weight: (53/35)

Sunday, June 20, 2021

Monday 6-21-21

Monday 6-21-21

On the 1:30 x 8

Sets 1-4: 3 Position Cleans

Sets 5-8: 1 Clean


Conditioning:

AMRAP 16

40 Double Unders 

30 Air Squats 

20 Deadlifts (235/165)

10 Push-ups

Saturday 6-19-21

Saturday 6-19-21


Teams of 3

3 Rounds:

P1: 15 Cal Row

P2: Plank Hold

P3: Rest

(All members will complete each part 3 times)


3 Rounds 

P1: 15 Reverse Med Ball Burpees 

P2: Overhead Med Ball Hold

P3: Rest

(All members will complete each part 3 times)


3 Rounds

P1: 30 Overhead Med Ball Lunges

P2: Wall Sit

P3: Rest

(All members will complete each part 3 times)


3 Rounds 

P1: 15 Med Ball Thrusters

P2: Plank Hold with feet on Med Ball

P3: Rest

Friday 6-18-21

 Friday 6-18-21

On the 1:30 x 6

3 Position Power Snatches 


Conditioning:

“Nancy”

5 Rounds 

400 Meter Run 

15 Overhead Squats (95/65)

Thursday 6-17-21

 Thursday 6-17-21

Open Gym Noon-1:30pm.

Please call or text to book spot.

Tuesday, June 15, 2021

Wednesday 6-16-21

 Wednesday 6-16-21


Teams of 2

AMRAP 24


20 Pull-ups 

30 Wallballs(20/14)

40 AbMat Sit-ups 

30 Box Jumps (24/20)

20 Toes to Bar 

Monday, June 14, 2021

Tuesday 6-15-21

 Tuesday 6-15-21


On the 2:00 x 6

Tempo Front Squats 


On the 2:00 x 6

10/8 Calorie Row 

10 Lateral Jumps Over the Erg

10 Burpees 

Sunday, June 13, 2021

Monday 6-14-21

 Monday 6-14-21


Tabata (4 Rounds)

Quick Feet

Air Squats 

Bear Jacks

Push-ups


Conditioning courtesy of Granite Games “Thruster Run 3.0”


For Time:

18-15-12-9-6-3

Dumbbell Thrusters (50s/35s)

200 Meter Run between each set


*Elite DB (70s/50s), 12:00 Time Cap


Friday, June 11, 2021

Saturday 6-12-21

 Saturday 6-12-21


Gym Closed.


Members will be participating in the Tandemonium!!!

Thursday, June 10, 2021

Friday 6-11-21

 Friday 6-11-21

“DT”

Hero WOD

5 Rounds 

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Press (155/105)

Tuesday, June 8, 2021

Wednesday 6-9-21

 Wednesday 6-9-21


Stations: 4 Rounds 

Work :60/Rest :30


Toes to Bar 

Wallballs 

Rope Climbs

Overhead Bottoms-Up KB Carry

Plank Hold

Assault Bike Calories

Rest

Monday, June 7, 2021

Tuesday 6-8-21

 Tuesday 6-8-21


On the 2:00 x 6

Front Squats 


Conditioning:

AMRAP 12

15 Push-ups 

30 Calorie Row 

60 Double Unders 

Sunday, June 6, 2021

Monday 6-7-21

 Monday 6-7-21


Conditioning:

4 Rounds 

400 Meter Run 

20 Kettlebell Swings(53/35)

10 Right Arm KB Squats (53/35)

10 Left Arm KB Squats (53/35)


Core Blast:

3 Sets

100 Flutter Kicks

20 Dumbbell Pull-Across

20 Plank Up-Downs

Thursday, June 3, 2021

Friday 6-4-21

 Friday 6-4-21


AMRAP 4

10 Box Jumps 

10 Alternating Hang Dumbbell Cleans

Rest 2:00


AMRAP 4

10 Box Jumps

10 Dumbbell Burpees

Rest 2:00


AMRAP 4

10 Box Jumps 

10 Alternating Hang Dumbbell Snatches

Rest 2:00


AMRAP 4

10 Box Jumps 

10 Dumbbell Box Step-Overs


Box Height: (30/24)

Dumbbell Weight: (50/35)

Tuesday, June 1, 2021

Wednesday 6-2-21

 Wednesday 6-2-21


On the 2:00 x 4

Complex:

2 Position 1 Snatch

+ 2 Position 2 Snatch


On the 1:00 x 6

1 Snatch


Conditioning:

“Grettel”

10 Rounds 

3 Clean and Jerks (135/95)

3 Bar over Burpees

Monday, May 31, 2021

Tuesday 6-1-21

 Tuesday 6-1-21


For Time:

1600 Meter Row 

40 Toes to Bar 

80 Lunges

40 Pull-ups 

1600 Meter Run 

Friday, May 28, 2021

Saturday 5-29-21

 Saturday 5-29-21


This Memorial Day Weekend we take time to honor all of the lives that have been lost while fighting for our country. We thank you and your families for the sacrifices you have given so we can live in a country with freedoms.


Lt. Michael P. Murphy gave his life while actively calling for back up while under attack. He named his favorite workout “Body Armor”. In honor of his great sacrifice, this workout has been renamed as:


“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run 


Performed with a weighted vest or body armor (20/14).


*There are a variety of ways to modify this to your current fitness level. 


Thursday, May 27, 2021

Friday 5-28-21

 Friday 5-28-21


Conditioning:

For Time

40-30-20

Calorie Row 

Kettlebell Swings (53/35)

V-ups


Spending 15:00 working on one of the following:

-Bar Muscle Up/Progressions 

-Handstand Walks/Progressions 

-Mobility 

Tuesday, May 25, 2021

Wednesday 5-26-21

 Wednesday 5-26-21


Teams of 2

AMRAP 26

500 Meter Row 

50 Deadlifts (70% of 1RM)

50 AbMat Sit-ups 

50 Box Step-ups (24/20)

Monday, May 24, 2021

Tuesday 5-25-21

 Tuesday 5-25-21

On the 3:00 x 3

15 Chest to Bar Pull-ups

30 Air Squats 

15 Toes to Bar 


On the 3:00 x 3

40 Double Unders 

20 Wallballs (20/14)

10 Handstand Push-ups 


Conditioning:

3 Rounds 

400 Meter Run 

100 Meter Kettlebell Farmer’s Carry (70s/53s)

Sunday, May 23, 2021

Monday 5-24-21

Monday 5-24-21


On the 2:00 x 6

Front Squats + Back Squats 


Conditioning:

AMRAP 15

200 Meter Run 

12 Dumbbell Kick-Outs (50s/35s)

12 Dumbbell Push Press (50s/35s)

Friday, May 21, 2021

Saturday 5-22-21

 Saturday 5-22-21


Conga Line Remix 2010 Affiliate Games WOD


Teams of 3-4


2 Rounds:

400 Meter Run 

15 Box Jump Overs (24/20)

15 Dumbbell Squat Cleans (50s/35s)

30 Double Unders

15 Hand Released Push-ups 

15 AbMat Sit-ups 

30 Yard Walking Lunges

Thursday, May 20, 2021

Friday 5-21-21

 Friday 5-21-21


Stations

4 Rounds 

Work :60/ Rest :30


Pull-ups 

Handstand Push-ups 

Rope Climbs

Bulgarian Split Squats

Hollow Flutter Kicks

Assault Bike Calories 

Rest 


Tuesday, May 18, 2021

Wednesday 5-19-21

 Wednesday 5-19-21


On the 2:00 x 4

Clean Complex


On the 1:00 x 4

1 Clean


Conditioning:

2 Rounds 

800 Meter Run 

30 Power Cleans (135/95)

30 Overhead Squats (135/95)

Monday, May 17, 2021

Tuesday 5-18-21

 Tuesday 5-18-21


10:00 Bar Muscle Up Progressions 


10:00 Handstandwalk Progressions 


Conditioning:

4 Rounds 

200 Meter Run 

20 Kettlebell Swings (53/35)

20 Reverse Kettlebell Lunges (53/35)


Sunday, May 16, 2021

Monday 5-17-21

 Monday 5-17-21


On the 2:00 x 5

2 Front Squats + 3 Back Squats 


Conditioning:

5 Rounds 

:30 Max Double Unders 

:30 Max Burpees 

:30 Max Wall Plank Shift

:30 Rest


Tabata Core Blast:

Right Side Plank Dips

Left Side Plank Dips

Side Crunch Doubles

Hollow Hold

Thursday, May 13, 2021

Friday 5-14-21

 Friday 5-14-21


Teams of 2

AMRAP 24

40 Calorie Row 

40 Med Ball Thrusters (20/14)

40 Toes to Bar


*Every 3:00 complete 10 Kick-outs until time expires.

Tuesday, May 11, 2021

Wednesday 5-12-21

 Wednesday 5-12-21


On the 2:00 x 6

Front Squats 


Conditioning:

AMRAP 15

40 Air Squats 

30 Alternating Dumbbell Snatches (50/35)

20 AbMat Sit-ups 

10 Push-ups 

Monday, May 10, 2021

Tuesday 5-11-21

 Tuesday 5-11-21


EMOM x 8 (Alternating Movements)

:30 Ring Hold

:45 Max Ring Rows


EMOM x 8 (Alternating Movements)

20 Wallballs

20 Dumbbell Tricep Extensions 


Conditioning:

On the 3:00 x 4

40 Double Unders 

15 Burpee Box Jump-Overs (24/20)

Sunday, May 9, 2021

Monday 5-1-21

 Monday 5-10-21


Take 20:00 to find a new One Rep Max Deadlift.


Conditioning:

4 Rounds 

400 Meter Run

20 Criss Cross V-ups

20 Plank Up/Downs

Thursday, May 6, 2021

Friday 5-7-21

 Friday 5-7-21


Conditioning:

AMRAP 22

40 Double Unders 

40 Alternating Single Arm Kettlebell Swings (35/26)

40 Alternating Single Arm Kettlebell Overhead Lunges (35/26)

40 Kettlebell AbMat Sit-ups (35/26)

40 Alternating Kettlebell Box Step-ups (35/26)

Tuesday, May 4, 2021

Wednesday 5-5-21

 Wednesday 5-5-21


On the 1:30 x 10

Sets 1-5: 3 Position Power Cleans 

Sets 6-10: 1 Power Clean 


Conditioning:

AMRAP 15

Buy In: 1,000 Meter Row 

3 Deadlifts (135/95)

3 Power Cleans (135/95)

3 Burpees 


*Increase by 3 Reps each round until time expires.

Monday, May 3, 2021

Tuesday 5-4-21

 Tuesday 5-4-21


Accessory/Core:

3 Sets

1:00 Bottom Up Kettlebell Walk Right Side

1:00 Bottom Up Kettlebell Walk Left Side

1:00 Rest


Conditioning:

AMRAP 5

12 Calorie Row 

12 Box Jumps (24/20)

12 Push Press (75/55)

Rest 2:00


AMRAP 5

9 Calorie Row 

9 Box Jumps (24/20)

9 Push Press (95/65)

Rest 2:00


AMRAP 5

6 Calorie Row 

6 Box Jumps (24/20)

6 Push Press (115/85)

Sunday, May 2, 2021

Monday 5-3-21

 Monday 5-3-21


On the 2:00 x 6

Tempo Front Squats 


Conditioning:

AMRAP 12

200 Meter Run 

10 Push-ups 

20 Kettlebell Russian Twists(35/26)


Core:

Accumulate 4:00 Side Plank 

Friday, April 30, 2021

Saturday 5-1-21

Saturday 5-1-21


Teams Relays

4:00 Max Wallballs 

1:00 Rest

4:00 Reverse Wallball Burpees

1:00 Rest

4:00 Med Ball Box Step-ups

1:00 Rest 

4:00 Planks Over Med Ball

1:00 Rest 

4:00 Med Ball Run


Med Ball (20/14)

Box (24/20)


Thursday, April 29, 2021

Friday 4-30-21

 Friday 4-30-21


EMOM x 8 (Alternating Movements)

10-12 Chest to Bar Pull-ups 

20 Air Squats 


EMOM x 8

2-3 Wall Walks 

40 Double Unders 


Conditioning:

AMRAP 10

10 Power Cleans (135/95)

10 Front Rack Lunges (135/95)

10 Lateral Burpee Over the Bar

Tuesday, April 27, 2021

Wednesday 4-28-21

 Wednesday 4-28-21


On the 1:30 x 6

Deadlifts 


Conditioning:

AMRAP 5

12 Snatches (95/65)

9 Deadlifts (95/65)

6 Push-ups 


Rest 2:00


AMRAP 5

9 Snatches (115/85)

6 Deadlifts (115/85)

3 Push-ups 

Monday, April 26, 2021

Tuesday 4-27-21

 Tuesday 4-27-21


AMRAP 4

Double Unders 


Conditioning:

For Time:

30-20-10-20-30

Calorie Row 

Alternating Pistols

AbMat Sit-ups 

Sunday, April 25, 2021

Monday 4-26-21

 Monday 4-26-21


On the 2:00 x 6

Tempo Front Squats 


On the 2:00 x 6

30 Criss Cross Mountain Climbers 

30 Dumbbell Bear Crawls

(15 Forward & 15 Reverse)


Conditioning:

AMRAP 5

10 Hang Dumbbell Clean and Jerks 

20 Alternating Dumbbell Snatches


Dumbbell Weight (50s/35s)

Friday, April 23, 2021

Saturday 4-24-21

 Saturday 4-24-21


Teams of 2:


Buy In: 800 Meter Run


3 Rounds 

50 Dumbbell Floor Press (50s/35s)

40 Dumbbell Box Step-ups (50s/35s)(24/20)

30 Dumbbell Kickouts


Buy Out: 800 Meter Run 


Thursday, April 22, 2021

Friday 4-23-21

 Friday 4-23-21


Conditioning: For Time


21-15-9

Calorie Row 

Split Jerks (135/95)

Burpees 


Immediately followed by 


9-15-21

Calorie Row 

Front Squats (135/95)

V-ups

Tuesday, April 20, 2021

Wednesday 4-21-21

 Wednesday 4-21-21


On the 1:30 x 4

15 Toes to Bar 

20 Lunges


On the 1:30 x 4

20 Lateral Jumps Over Parallette 

15 Parallette Dips


Conditioning:

4 Rounds for Time

500/400 Meter Row 

15 Plate Ground to Overhead (25/15)

15 Plate Squats (25/15)

Monday, April 19, 2021

Tuesday 4-30-21

 Tuesday 4-20-21


On the 1:30 x 6

Deadlifts


Conditioning: 4 Rounds

Work :30/Rest :30


Squat Cleans (115/85)

Push Press (115/85)

Pull-ups 

Overhead Squats (115/85)

Sunday, April 18, 2021

Monday 4-19-21

 Monday 4-19-21


On the 2:00 x 6

Front Squats 


Conditioning:

AMRAP 12

30 Double Unders 

20 Kettlebell Swings (53/35)

10 Push-ups 


Tabata Core Blast 

4 Rounds:

Hollow Hold 

Arch Hold

Flutter Kicks

Penguins 

Thursday, April 15, 2021

Friday 4-16-21

 Friday 4-16-21


EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

20 Plank Up/Downs


EMOM x 6 (Alternating Movements)

10-15 Pull-ups

20 V-ups


Conditioning: For Time


3 Rounds 

20 Double Unders 

20 Alternating Dumbbell Clean and Jerks


Rest 1:00


3 Rounds 

20 Double Unders 

20 Alternating Devils Press


Rest 1:00


3 Rounds 

20 Double Unders 

20 Alternating Dumbbell Snatches


Dumbbell Weight: (50/35)

Tuesday, April 13, 2021

Wednesday 4-14-21

 Wednesday 4-14-21


On the 1:30 x 6

Deadlifts


Conditioning:

AMRAP 16

15/12 Calorie Row 

12 Box Jumps (30/24)

9 Kettlebell Swings (70/53)

Monday, April 12, 2021

Tuesday 4-13-21

 Tuesday 4-13-21

On the 1:30 x 8

Sets 1-4: 3 Position Power Clean

Sets 5-8: 1 Power Clean


Conditioning:

AMRAP 12

10 Hang Power Cleans (115/85)

20 Kick-outs

10 Overhead Squats (115/85)

Sunday, April 11, 2021

Monday 4-12-21

 Monday 4-12-21

On the 2:00 x 6

Front Squats 


Conditioning:

On the 2:00 x 6

10 Burpees 

15 Dumbbell Push Press(50s/35s)

20 AbMat Sit-ups 


Conditioning:

AMRAP 4

10 Dumbbell Deadlifts (50s/35s)

10 Dumbbell Front Squats (50s/35s)

Friday, April 9, 2021

Saturday 4-10-21

 Saturday 4-10-21


Teams of 2

AMRAP 24

60 Single Arm Kettlebell Swings

60 Single Arm Kettlebell Overhead Squats 

60 Goblet Lunges


*Every 3:00, both people complete 30 Double Unders.


Kettlebell Weight: (35/26)


Thursday, April 8, 2021

Friday 4-9-21

 Friday 4-9-21


Conditioning: For Time

500/400 Meter Row 

24 Dumbbell Box Step-Overs

24 Dumbbell Thrusters 

500/400 Meter Row 

18 Dumbbell Box Step-Overs

18 Dumbbell Thrusters 

500/400 Meter Row 

12 Dumbbell Box Step-Overs

12 Dumbbell Thrusters 


Box: (24/20)

Dumbbells: (50s/35s)


Time Cap: 24:00


Core Blast:

40-30-20

Russian Twists

Plank Jacks

Wednesday, April 7, 2021

Thursday 4-8-21

 Thursday 4-8-21

Open Gym.


Slight time changes for tomorrow’s Open Gym. Please text to reserve your spot.😊

Tuesday, April 6, 2021

Wednesday 4-7-21

 Wednesday 4-7-21


Work :60/Rest :30

4 Rounds 


Toes to Bar

Sled Push/Pull

Wallballs (20/14)

Handstand Walks/Progressions 

Assault Bike Calories 

Rest

Monday, April 5, 2021

Tuesday 4-6-21

 Tuesday 4-6-21


On the 1:30 x 8

5 Deadlifts


Conditioning:

AMRAP 9

30 Double Unders 

3 Power Clean and Jerks (135/95)

3 Front Squats (135/95)


Increase barbell movements by 3 reps each round until time expires.


Extra Core:

Accumulate 4:00 Plank

Sunday, April 4, 2021

Monday 4-5-21

 Monday 4-5-21


EMOM x 5

6-10 Strict Handstand Push-ups 

-OR-

12-15 L-sit Dumbbell Press


EMOM x 5

6-10 Strict Pull-ups 

-OR-

12-15 Assisted Strict Pull-ups 


Conditioning:

AMRAP 16

14 Calorie Row

12 Alternating Pistols

10 Burpees 

Friday, April 2, 2021

Saturday 4-3-21

 Saturday 4-3-21


Teams of 3

3 Rounds 

75 Wallballs

60 Med Ball Shuttle Runs

45 Toes to Bar 

30 Push-ups 

Thursday, April 1, 2021

Friday 4-2-21

 Friday 4-2-21


On the 1:30 x 4

3 Position Snatch 


On the 1:00 x 6 

1 Snatch


Conditioning:

AMRAP 5

30 Double Unders 

5 Overhead Squats (115/85)

10 Front Rack Lunges (115/85)


Rest 3:00


AMRAP 5

45 Double Unders

15 Overhead Squats (95/65)

20 Front Rack Lunges (95/65)

Wednesday, March 31, 2021

Thursday 4-1-21

 Thursday 4-1-21


Open Gym this week is afternoon times only.


Please text to reserve your spot!😊

Tuesday, March 30, 2021

Wednesday 3-31-21

 Wednesday 3-31-21


On the 1:30 x 8

5 Deadlifts 


Conditioning:

AMRAP 4

10 Hang Cleans (95/65)

10 Push Press (95/65)

10 Burpees 

Rest 2:00

AMRAP 4

8 Hang Cleans (115/85)

8 Push Press (115/85)

8 Burpees 

Rest 2:00

AMRAP 4

6 Hang Cleans (135/95)

6 Push Press (135/95)

6 Burpees 

Monday, March 29, 2021

Tuesday 3-30-21

 Tuesday 3-30-21


Core Blast:

Tabata (4 Rounds/8:00)

Right Side Plank 

Left Side Plank 

Hollow Hold

Toe Reaches 


Conditioning:

AMRAP 15

10 Box Jumps 

15 Kettlebell Swings

10 Box Jump Overs 

15 Kettlebell Swings

10 Box Step-ups


Box Height: (24/20)

Kettlebell Weight: (53/35)

Sunday, March 28, 2021

Monday 3-29-21

 Monday 3-29-21


Handstandwalk/Handstand Progression Practice 


Conditioning: For Time

Buy In: 100 Double Unders 

45 Med Ball Cleans

40 Overhead Med Ball Reverse Lunges 

35 Med Ball Sit-ups 

30 Med Ball Push-ups 

35 Med Ball Sit-ups 

40 Overhead Med Ball Reverse Lunges 

45 Med Ball Cleans

Buy Out: 100 Double Unders 


Med Ball Weight (20/14)

20:00 Time Cap

Thursday, March 25, 2021

Friday 3-26-21

 Friday 3-26-21


Open 21.3 & 21.4


21.3

For Time:

15 Front Squats 

30 Toes to Bar 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Chest to Bar 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Bar Muscle-ups

15 Thrusters 


Barbell (95/65)

Time Cap: 15:00


21.4 begins immediately upon completing or reaching the time cap for 21.3.


21.4

Complex for Load:

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk


Time Cap: 7:00

Tuesday, March 23, 2021

Wednesday 3-23-21

 Wednesday 3-23-21


TEAM CHALLENGES!!!πŸ˜ƒ


Conditioning:

AMRAP 18

1250/1000 Meter Row 

20 Lateral Jumps Over the Erg

10 Push-ups 

Monday, March 22, 2021

Tuesday 3-23-21

 Tuesday 3-23-21


On the 1:30 x 6

3 Power Clean and Jerks 


Conditioning:

6 Rounds for Time

30 Double Unders 

10 Deadlifts (115/85)

5 Thrusters (115/85)


Sunday, March 21, 2021

Monday 3-22-21

 Monday 3-22-21


EMOM x 12 (1 Movement/1:00)

10 Chest to Bar Pull-ups 

:30 Max Air Squats 

10 Toes to Bar 

:30 Max Mountain Climbers 


Conditioning:

4 Rounds 

2:00 Max Calorie Row 

1:00 Rest 

Friday, March 19, 2021

Saturday 3-20-21

 Saturday 3-20-21


Teams of 2


3 Rounds of:

AMRAP 6

400 Meter Row

300 Foot KB Farmer’s Carry (35s/26s)

20 Kettlebell Deadlifts (35s/26s)

Rest/Stretch 2:00

Thursday, March 18, 2021

Friday 3-19-21

 Friday 3-19-21


21.2

For Time:

10 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs 

20 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs 

30 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs 

40 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs 

50 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs 


Time Cap: 20:00

RX: (50/35), (24/20)

Wednesday, March 17, 2021

Thursday 3-18-21

 Thursday 3-18-21


No Open Gym today.


Help your team earn points by coming to the gym at 5:15pm after the live Open announcement! Help will be needed for set up.😊


#crossfitanchorage #crossfitanchoragecommunity #doitforyourteam

Tuesday, March 16, 2021

Wednesday 3-17-21

 Wednesday 3-17-21


Med Ball Challenges!


Conditioning:

4 Rounds for Time

21/18 Calorie Row 

15 AbMat Sit-ups 

9 Med Ball Cleans (20/14)


Monday, March 15, 2021

Tuesday 3-16-21

 Tuesday 3-16-21


Conditioning: 4 Rounds

Work :30/ Rest :30


Overhead Squats (95/65)

Power Snatches (95/65)

Front Rack Lunges (95/65)

Double Unders 


Core Blast:

AMRAP 8

10 Criss Cross V-ups

8 Plank Jacks 

6 Plank Up/Downs

Sunday, March 14, 2021

Monday 3-15-21

 Monday 3-15-21


On the 1:30 x 6

3 Clean and Jerks 


Conditioning:

For Time

2 Rounds 

15 Deadlifts (115/85)

10 Power Cleans (115/85)

5 Push Jerks (115/85)


Rest 2:00


2 Rounds 

15 Deadlifts (135/95)

10 Power Cleans (135/95)

5 Push Jerks (135/95)


Time Cap 15:00

Friday, March 12, 2021

Saturday 3-13-21

 Saturday 3-13-21


Teams of 2

Buy In: 80 Toes to Bar 

60-40-20

Dumbbell Box Step-Ups (24/20)(50/35)

Alternating Dumbbell Snatches (50/35)

Dumbbell Squats(50/35)

Buy Out: 80 Pull-ups 

Thursday, March 11, 2021

Friday 3-12-21

 Friday 3-12-21


Open 21.1

For Time:

1 Wall Walk

10 Double Unders 

3 Wall Walks 

30 Double Unders 

6 Wall Walks 

60 Double Unders 

9 Wall Walks 

90 Double Unders 

15 Wall Walks 

150 Double Unders 

21 Wall Walks 

210 Double Unders 


Time Cap: 15:00

Tuesday, March 9, 2021

Wednesday 3-10-21

 Wednesday 3-10-21


On the 1:30 x 8

Sets 1-4: 3 Position Power Cleans 

Sets 5-8: 5 Unbroken Power Cleans 


Conditioning:

AMRAP 8

12/10 Calorie Row 

15 Box Jumps (24/20)

Monday, March 8, 2021

Tuesday 3-9-21

 Tuesday 3-9-21


On the 2:00 x 4

10 Toes to Bar 

10 Air Squats 

10 Pull-ups 


On the 2:00 x 4

10 Right Arm Dumbbell Push Jerks 

10 Right Arm Dumbbell Overhead Lunges

10 Left Arm Dumbbell Push Jerks 

10 Left Arm Dumbbell Overhead Lunges 


DB: (50/35)


Conditioning:

For Time

750/600 Meter Row 

20 Mountain Climbers 

30 Push-ups 

20 Mountain Climbers 

750/600 Meter Row 

Sunday, March 7, 2021

Monday 3-8-21

 Monday 3-8-21


On the 2:00 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 5 Snatches 


Conditioning:

4 Rounds for Time

40 Double Unders 

10 Thrusters (95/65)

10 Lateral Burpees Over the Barbell 

Friday, March 5, 2021

Saturday 3-6-21

 Saturday 3-6-21


AMRAP 24

Teams of 2


30 Hang Power Cleans (75/55)

30 Thrusters (75/55)

30 Overhead Squats (75/55)

30 Lateral Jumps Over the Barbell 


*Every 3:00, complete 20 Mountain Climbers 

Thursday, March 4, 2021

Friday 3-5-21

 Friday 3-5-21


EMOM x 6

(Alternating Movements)

12 Chest to Bar Pull-ups 

:45 Plank


EMOM x 6

(Alternating Movements)

8 Handstand Push-ups 

:45 Wallsit 


Conditioning:

4 Rounds for Time

500/400 Meter Row 

12 Devil’s Press (50s/35s)

12 Alternating Pistols 

Wednesday, March 3, 2021

Thursday 3-4-21

 Thursday 3-4-21


Open Gym 3:30-5:30pm only.

Please text to reserve your spot!😊

Tuesday, March 2, 2021

Wednesday 3-3-21

 Wednesday 3-3-21


Open 14.1

AMRAP 10

30 Double Unders 

15 Power Snatches (75/55)


Core Blast:

3 Sets

10 Hollow/Arch Rolls

20 Hollow Tucks 

20 Penguins 


Monday, March 1, 2021

Tuesday 3-2-21

 Tuesday 3-2-21


On the 2:00 x 5

5 Deadlifts


Conditioning:

AMRAP 18

10 Burpee Box Jump Overs (24/20)

20 AbMat Sit-ups 

30 Reverse Lunges

Sunday, February 28, 2021

Monday 3-1-21

 Monday 3-1-21


Take 20:00 to find a One Rep Max Front Squat.


Conditioning:

AMRAP 10

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Push-ups 

Friday, February 26, 2021

Saturday 2-27-21

 Saturday 2-27-21


Teams of 3

120 Toes to Bar 

120 Med Ball Over the Shoulder

120 Med Ball Shuttle Runs

120 Med Ball Lunges


Med Ball Weight: (20/14)


Thursday, February 25, 2021

Friday 2-26-21

 Friday 2-26-21


Conditioning:

Work 3:00/Rest 2:00 x 4


1):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Power Cleans


2):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Push Press 


3):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Box Step-Overs


4):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Squats 



Box Height:(24/20)

Dumbbell: (50s/35s)


Wednesday, February 24, 2021

Thursday 2-25-21

 Thursday 2-25-21


Open Gym.


Note slight time change for this week. Please text to reserve your spot.😊

Tuesday, February 23, 2021

Wednesday 2-24-21

 Wednesday 2-24-21


On the 1:30 x 6

Deadlifts


Conditioning:

AMRAP 12

10 Deadlifts (235/165)

20 Alternating Pistols

10 Push-ups 

Monday, February 22, 2021

Tuesday 2-22-21

 Tuesday 2-22-21


Conditioning:

For Time

750/600 Meter Row 

90 Double Unders 

30 Thrusters (95/65)

60 Double Unders 

20 Thrusters (95/65)

30 Double Unders 

10 Thrusters (95/65)

750/600 Meter Row 


Core Blast:

30-20-10

V-ups 

Plank Up/Downs

Sunday, February 21, 2021

Monday 2-22-21

 Monday 2-22-21


On the 1:30 x 6

Front Squats


On the 1:30 x 6

:30 Max Calorie Row 

:30 Max Burpees 


Conditioning:

For Time

30 Med Ball Cleans (20/14)

60 Med Ball Sit-ups (20/14)

30 Med Ball Thrusters (20/14)


Thursday, February 18, 2021

Friday 2-19-21

 Friday 2-19-21


Open 18.2

For Time:


1-2-3-4-5-6-7-8-9-10

Dumbbell Squats 

Bar-Facing Burpees


18.2a

1 Rep Max Clean


12:00 Time Cap


Rx Dumbbells (50s/35s)

Scaled Dumbbells (35s/20s)

Wednesday, February 17, 2021

Thursday 2-18-21

 Thursday 2-18-21


Open Gym!


Tomorrow we only have Open Gym 5:30-6:30am and noon-1:30pm.

Please text to reserve your spot!

Tuesday, February 16, 2021

Wednesday 2-17-21

 Wednesday 2-17-21


EMOM x 6 (Alternating Movements)

12 Pull-ups 

12 Toes to Bar 


EMOM x 6. (Alternating Movements)

:45 Plank (Forearms on Wallball)

:45 Plank (Feet on Wallball)


Conditioning:

AMRAP 18

500/400 Meter Row 

20 Box Jumps (24/20)

20 AbMat Sit-ups 


Monday, February 15, 2021

Tuesday 2-16-21

 Tuesday 2-16-21


Conditioning:

AMRAP 12

60 Double Unders 

30 Air Squats 

15 Push Jerks (115/85)


*Immediately after, take 8:00 to find a One RepMax Clean and Jerk.


Core Blast:

4 Sets

20 Reverse Crunches

20 Leg Raises

20 Plank Crunches

Sunday, February 14, 2021

Monday 2-15-21

 Monday 2-15-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

(Alternating Movements)

20 Bulgarian Split Squats 


20 Dumbbell Bent Over Rows + 20 Dumbbell Tricep Extensions


Conditioning:

AMRAP 8

30 Dumbbell Overhead Lunges (50/35)

30 Alternating Dumbbell Snatches (50/35)

Friday, February 12, 2021

Saturday 2-13-21

 Saturday 2-13-21


Teams of 2

AMRAP 24

40 Double Unders 

30 Power Cleans

20 Push Press 

10 Front Squats 


* Barbell starts at (45/35). Every 4:00 athlete will add 10 pounds to the barbell.

Thursday, February 11, 2021

Friday 2-12-21

 Friday 2-12-21


Conditioning:

AMRAP 14

2 Dumbbell Thrusters (50s/35s)

2 Dumbbell Deadlifts (50s/35s)

2 Alternating Pistols


* Increase by 2 reps each round until time expires.


Core Tabata:

Dumbbell Russian Twists (50/35)

Dumbbell Flutter Kicks (50/35)

Mountain Climbers 

Plank Jump-Outs

Wednesday, February 10, 2021

Tuesday, February 9, 2021

Wednesday 2-10-21

 Wednesday 2-10-21


4 Rounds 

Work :60/ Rest:30


*Pull-ups 

*Sled Push-Pull

*Hollow Rocks

*Handstand Walks

*Alternating Dumbbell Clean and Jerks 

*Assault Bike Sprint

*Rest 

Monday, February 8, 2021

Tuesday 2-9-21

 Tuesday 2-9-21


On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 1 Snatch


Conditioning:

AMRAP 3 

12 Overhead Squats (75/55)

12 Burpees 

Rest 2:00


AMRAP 3 

9 Overhead Squats (95/65)

9 Burpees 

Rest 2:00


AMRAP 3

6 Overhead Squats (115/85)

6 Burpees 

Sunday, February 7, 2021

Monday 2-8-21

 Monday 2-8-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

:30 Max Calorie Row

:30 Max Push-ups/:30 Max Sit-ups 


Conditioning:

AMRAP 8

10/8 Calorie Row

15 Air Squats

20 Double Unders 

Friday, February 5, 2021

Saturday 2-6-21

 Saturday 2-6-21


Teams of 2

300 Calorie Row


Partner 1: Calorie Row

Partner 2: 80 Foot Walking Lunges + 80 Foot Farmers Carry


*Partners switch after carry is complete.


Kettlebell Weight: (53s/35s)

Thursday, February 4, 2021

Friday 2-5-21

 Friday 2-5-21

Open 15.1 & 15.1a


AMRAP 9

15 Toes to Bar 

10 Deadlifts (115/75)

5 Power Snatches (115/75)


Immediately after, take 6:00 to find 1 Rep Max Clean and Jerk.

Wednesday, February 3, 2021

Thursday 2-4-21

Thursday 2-4-21

Open Gym tomorrow!!!

5:30-6:30am

Noon-1:30pm

3:30-5:30pm



Text to reserve your spot!😊

Tuesday, February 2, 2021

Wednesday 2-3-21

 Wednesday 2-3-21


EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-ups 

:45 Plank


EMOM x 8 (Alternating Movements)

15 Box Jumps (30/24)

20 Box Dips


Conditioning:

3 Rounds 

30 Calorie Row 

20 Box Step-ups (24/20)

10 Push-ups 

Monday, February 1, 2021

Tuesday 2-2-21

 Tuesday 2-2-21


On the 1:30 x 10

Sets 1-5: 3 Position Clean

Sets 6-10: 1 Clean


Conditioning:

AMRAP 15

9 Push Press (95/65)

12 Front Rack Lunges (95/65)

15 Lateral Burpees Over Barbell 

Sunday, January 31, 2021

Monday 2-1-21

 Monday 2-1-21


On the 2:00 x 5

3 Front Squats + 3 Back Squats 


On the 2:00 x 5

30 Double Unders 

20 Alternating Dumbbell Hang Snatches (50/35)

10 Sit-ups 


Core Blast:

4 Sets

20 V-ups

20 Penguins

20 Plank Up/Downs

Friday, January 29, 2021

Saturday 1-30-21

 Saturday 1-30-21


Teams of 3

4 Rounds 

120 Double Unders 

90 Single Arm Dumbbell Thrusters (50/35)

60 AbMat Sit-ups 

30 Burpees 

Thursday, January 28, 2021

Friday 1-29-21

 Friday 1-29-21


AMRAP 20

500/400 Meter Row 

20 Kettlebell Swings(53/35)

20 Kettlebell Reverse Lunges (53/35)

20 Kick-Outs 

Wednesday, January 27, 2021

Thursday 1-28-21

 Thursday 1-28-21

Open Gym.


Please text to reserve your spot. A great time to make up a missed workout, improve your mobility, or work on a personal goal!!!πŸ˜ƒ