Thursday 4-1-21

 Thursday 4-1-21

Open Gym this week is afternoon times only.

Please text to reserve your spot!😊

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 

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)

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

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

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 

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)

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 

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

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)

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

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)

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

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

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 

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

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)

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 

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 

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 

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 

Thursday 3-4-21

 Thursday 3-4-21

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

Please text to reserve your spot!😊

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 

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