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!!!😃


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!!!😃

Tuesday, January 26, 2021

Wednesday 1-27-21

 Wednesday 1-27-21


EMOM x 6 (Alternating Movements)

10-15 Toes to Bar 

10-15 Push-ups 


EMOM x 6

 8 Deadlifts (225/155)


Conditioning:

AMRAP 12

3 Box Jumps (24/20)

3 Power Snatches (95/65)

3 Overhead Squats (95/65)


*Increase by 3 reps until time expires.

Monday, January 25, 2021

Tuesday 1-26-21

 Tuesday 1-26-21


Conditioning:

AMRAP 4

30 Double Unders

15 Clean and Jerks (75/55)

Rest 2:00


AMRAP 4

30 Double Unders 

12 Clean and Jerks (95/65)

Rest 2:00


AMRAP 4 

30 Double Unders 

9 Clean and Jerks (115/85)

Rest 2:00


AMRAP 4

30 Double Unders 

6 Clean and Jerks (135/95)


Sunday, January 24, 2021

Monday 1-25-21

 Monday 1-25-21


On the 2:00 x 5

3 Front Squats + 3 Back Squats 


On the 2:00 x 5

12/10 Calorie Row 

10 Dumbbell L-Sit Press

10 Dumbbell Burpees 


Core Blast:

4 Sets

20 Side Hip Bridges (10 each)

20 Toe Touches

20 Plank Dumbbell Slides

Friday, January 22, 2021

Saturday 1-23-21

 Saturday 1-23-21


Teams of 2

Row 2000 Meters 

80 Alternating Dumbbell Snatches

60 Dumbbell Box Step-Ups (24/20)


Row 1500 Meters

70 Alternating Dumbbell Clean and Jerks

50 Dumbbell Box Step-Ups (24/20)


Row 1000 Meters

60 Dumbbell Goblet Squats 

40 Dumbbell Box Step-Ups(24/20)


* Dumbbell weight (50/35)

* Time Cap 30:00

Thursday, January 21, 2021

Friday 1-22-21

 Friday 1-22-21


On the 2:00 x 8

3 Position Power Cleans + 1 Jerk


Conditioning:

AMRAP 3

12 Thrusters (75/55)

12 Bar Facing Burpees 

Rest 2:00


AMRAP 3

9 Thrusters (95/65)

9 Bar Facing Burpees

Rest 2:00


AMRAP 3

6 Thrusters (115/85)

6 Bar Facing Burpees 

Wednesday, January 20, 2021

Thursday 1-21-21

 Thursday 1-21-21


Open Gym tomorrow!!! Please text to reserve your spot!😊


Tuesday, January 19, 2021

Wednesday 1-20-21

 Wednesday 1-20-21


EMOM x 6 (Alternating Movements)

10-12 Chest to Bar Pull-ups 

12-16 Alternating Pistols 


EMOM x 6 (Alternating Movements)

35 Double Unders/:35 Double Under Practice 

3 Wall Walks


Conditioning:

30-20-10-20-30

Single Arm Kettlebell Overhead Squats (53/35)

Kettlebell Swings (53/35)

Sit-ups 


Time Cap: 16:00

Monday, January 18, 2021

Tuesday 1-19-21

 Tuesday 1-19-21


Core Blast:

4 Sets:

Work :30/Rest :15

- Alternating Tuck-Ups w/ Clap

- Hollow Hold

- Cross Body V-Ups 

- Arch Hold


Conditioning:

AMRAP 20

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

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

20 Calorie Row 

Sunday, January 17, 2021

Monday 1-18-21

 Monday 1-18-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

16 Wallballs (20/14)

6 Handstand Push-ups 


Conditioning:

AMRAP 7

10 Med Ball Reverse Burpees (20/14)

20 Overhead Med Ball Lunges (20/14)

30 Mountain Climbers 

Friday, January 15, 2021

Thursday, January 14, 2021

Friday 1-15-21

 Friday 1-15-21


On the 1:30 x 6

3 Push Press + 2 Push Jerks 


On the 1:30 x 6

10 Box Jump Overs (24/20)

8 Kettlebell Swings (70/53)

6 Push-ups 


Core Blast 

:30 Work/ :15 Rest

3 Sets:

-Raised Leg Circles

-Right Side Plank Bridges 

-Left Side Plank Bridges 


Wednesday, January 13, 2021

Thursday 1-14-21

 Thursday 1-14-21

See Facebook or Instagram for times.

Please text to reserve your spot for Open Gym. Utilize your time working on mobility, personal goals or making up a missed workout. 😊

Tuesday, January 12, 2021

Wednesday 1-13-21

 Wednesday 1-13-21


On the 1:30 x 10

Sets 1-5: 3 Position Power Clean

Sets 6-10: 1 Power Clean


Conditioning:

AMRAP 5

20 Double Unders 

9 Hang Power Cleans (75/55)

15 Front Squats (75/55)

Rest 2:00


AMRAP 5

20 Double Unders 

7 Hang Power Cleans (95/65)

12 Front Squats (95/65)

Rest 2:00


AMRAP 5

20 Double Unders 

5 Hang Power Cleans (115/85)

9 Front Squats (115/85)

Monday, January 11, 2021

Tuesday 1-12-21

 Tuesday 1-12-21


Stations:

5 Rounds

Work :45/ Rest :15


Bar Muscle Up/Progression

Bar Muscle Up/Progression

Sled Push

Wall Walks

Assault Bike

Plank Hold


Sunday, January 10, 2021

Monday 1-11-21

 Monday 1-11-21


On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 1 Snatch


Conditioning:

AMRAP 8

300/250 Meter Row 

9 Thrusters (115/85)

9 Deadlifts (115/85)


Immediately after, take 8:00 to find a heavy single THRUSTER.

Friday, January 8, 2021

Saturday 1-9-21

 Saturday 1-9-21

Teams of 2

AMRAP 24

“You Go, I Go”

30 Power Snatches 

10 Push-ups 

30 Sumo Deadlift High Pulls

10 Push-ups 

30 Front Squats 

10 Push-ups 


*Every 4 minutes, complete 30 Double Unders/50 Single Unders.


Barbell Weight: (75/55)

Thursday, January 7, 2021

Friday 1-8-21

 Friday 1-8-21


Core Tabata 

Plank: Knee to Elbow

Flutter Kicks (Hollow)

Right Side Plank

Left Side Plank 


Conditioning:

AMRAP 20

Buy In: 1500/1250 Meter Row 

10 Burpee Box Jumps (24/20)

20 Single Arm Overhead Dumbbell Lunges (50/35)

30 Alternating Dumbbell Snatches (50/35)

40 AbMat Sit-ups 

Wednesday, January 6, 2021

Thursday 1-7-21

 Thursday 1-7-21


Open Gym!!! 😃


5:30-7:00am

Noon-1:30pm

3:30-5:30pm


Text to reserve your spot! A great time to work on mobility, skills, or make up a missed WOD!😊

Tuesday, January 5, 2021

Wednesday 1-6-21

 Wednesday 1-6-21


On the 1:30 x 8

1 Clean and Jerk


Conditioning:

5 Rounds

36 Double Unders 

12 Power Clean and Jerks (95/65)

12 Overhead Squats (95/65)

Monday, January 4, 2021

Tuesday 1-5-21

 Tuesday 1-5-21


On the 1:30 x 7

Front Squats 

1) 5 Reps 

2) 5 Reps 

3) 3 Reps 

4) 3 Reps 

5) 2 Reps 

6) 2 Reps 

7) Max Reps 


Conditioning:

21-15-9-15-21

Calorie Row 

Kettlebell Swings (53/35)

Burpees

Sunday, January 3, 2021

Monday 1-4-21

 Monday 1-4-21

EMOM x 6 

(Alternating Movements)

10-15 Toes to Bar

:45 Plank


EMOM x 6

(Alternating Movements)

10-15 Handstand Push-ups 

:45 Hollow Hold


Conditioning:

AMRAP 16

2 Push Press (115/85)

2 Reverse Lunges (115/85)

2 Lateral Jumps Over Barbell 

2 Deadlifts (115/85)


*Each round increase reps by 2 until time expires (2, 4, 6, ...).

Friday, January 1, 2021

Saturday 1-2-21

Saturday 1-2-21


3 Rounds:

40 Double Unders 

40 Box Step Ups (24/20)

40 Double Unders 

40 Box Dips

40 Double Unders 

40 Air Squats 

40 Double Unders 

40 Plank Shoulder Taps 


*Workout can be completed as partners or individual.