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)
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)
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)
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
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)
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
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
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)
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
7-17-21
COMMUNITY HIKE this SATURDAY!!! 🏔🏔🏔🏔🏔🏔🏔🏔🏔🏔🏔🏔
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.😃
Friends and family are welcome to join too!!!😎😎😎
Bring your sunscreen, water, bear spray, snacks and essentials! ☀️
#crossfitanchorage #crossfitanchoragecommunity #crossfitfriends #communityhike #explorealaska
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)
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)
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
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)
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.
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
Thursday 7-8-21
Open Gym Hours:
5:30am-6:30am
Noon-1:30pm
Please text to reserve your spot.😊
Wednesday 7-7-21
Conditioning:
AMRAP 25
100 Double Unders
75 Kettlebell Swings (53/35)
50 Single Arm Overhead Squats (53/35)
25 Burpees
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)
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
