Thursday, December 29, 2022

Friday 12-30-22

 Friday 12-30-22

AMRAP 24

Teams of 2

20 Kick-outs

20 Box Step-ups (24/20)

20 Push-ups 

20 Box Jump-overs (24/20)


*Every 4:00, Complete 4 Rope Climbs

Tuesday, December 27, 2022

Wednesday 12-28-22

 Wednesday 12-28-22

Conditioning:

4 Rounds

Minute 1: Max Toes to Bar

Minute 2: :45 Plank

Minute 3: :45 Wall Sit (just below parallel)

Minute 4: Max Strict Pull-ups 

Minute 5: Rest


Finisher:

20-15-10

Double Unders

Sit-ups

Monday, December 26, 2022

Tuesday 12-27-22

 Tuesday 12-27-22

On the 1:30 x 8

1 Complex =

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat 


Conditioning:

3 Rounds 

500 Meter Row

20 Overhead Squats (115/85)


Cap 12:00

Sunday, December 25, 2022

Monday 12-26-22

Monday 12-26-22

Conditioning:

21-15-9

Cleans (135/95)

Burpees 


Cap 10:00


On the 2:00 x 6

Deadlifts

Thursday, December 22, 2022

Friday 12-23-22

 Friday 12-23-22

“12 Days of CrossFit”

1 Power 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 20, 2022

Wednesday 12-21-22

 Wednesday 12-21-22

AMRAP 30

Teams of 2

40 Calorie Row 

40 Air Squats 

40 Push-ups 

80 Foot Dumbbell Walking Lunges (50s/35s)

80 Foot Handstand Walk

80 Foot Farmer’s Carry (50s/35s)

Monday, December 19, 2022

Tuesday 12-20-22

 Tuesday 12-20-22

Conditioning:

30-20-10

Alternating Dumbbell Snatches (50/35)

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


*Complete 10 Shuttle Runs after each round.


Cap 15:00


Finisher:

5-4-3-2-1

Burpees

Ring Rows

Sunday, December 18, 2022

Monday 12-19-22

 Monday 12-19-22

4 Rounds

Minute 1: 20 Wallballs (20/14)

Minute 2: 3 Wall Walks

Minute 3: 40 Double Unders

Minute 4: 10 Handstand Push-ups 

Minute 5: Rest


Accessory Work:

3 Sets

:30 Hollow Hang

:30 Hollow Arch Hang

:30 Knee Tuck Hang

*Rest :30 between each movement

Friday, December 16, 2022

Saturday 12-17-22

 Saturday 12-17-22

Teams of 3

15 Complex

60 Calorie Row

12 Complex

45 Calorie Row

9 Complex

30 Calorie Row 


1 Complex = 

3 Deadlifts 

2 Hang Power Cleans 

1 Shoulder to Overhead 

(95/65)


*One teammate completes one complex at a time.


*While one teammate rows, the other two hold their barbells overhead.

Thursday, December 15, 2022

Friday 12-16-22

 Friday 12-16-22

Conditioning:

EMOM x 6 (Alternating Movements)

2 Rope Climbs 

20 Pistols (10/leg)

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Dumbbell Snatches (10/arm) (50/35)

20 V-Ups

Rest 2:00

EMOM x 6 (Alternating Movements)

Max Supinated Strict Pull-ups

:30 Plank

Tuesday, December 13, 2022

Wednesday 12-14-22

Wednesday 12-14-22

Conditioning:

5 Rounds

Work 2:00/Rest 2:00

Round 1: 15 Calorie Row + Max Box Jumps(24/20)

Round 2: 15 Calorie Row + Max AbMat Sit-ups 

Round 3: 15 Calorie Row + Max Kettlebell Swings (53/35)

Round 4: 15 Calorie Row + Max Box Jump Overs (24/20)

Round 5: 15 Calorie Row + Max KB Russian Twists (53/35)


Accessory Work:

3 Sets

15 Banded Lat Pull Downs

15 Reverse Banded Squats

30 Side Plank Hip-Dips (15 each side)

Sunday, December 11, 2022

Monday 12-12-22

 Monday 12-12-22

On the 2:00 x 6

Deadlifts


Conditioning:

Teams of 2

30 Rounds

3 Chest to Bar Pull-ups 

4 Push-ups

5 Toes to Bar 


Cap 18:00


*One person works at a time completing one full round, alternating back and forth.


*Every 3:00, both complete 6 burpees.

Tuesday, December 6, 2022

Wednesday 12-7-22

Wednesday 12-7-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 


Conditioning:

AMRAP 4 

6 Power Snatches (105/75)

30 Double Unders 

Rest 3:00

AMRAP 4

6 Thrusters (105/75)

30 Double Unders

Monday, December 5, 2022

Tuesday 12-6-22

Tuesday 12-6-22

Conditioning:

AMRAP 20

24 Calorie Row 

12 Burpees Over the Erg 

12 Push-ups 

12 Box Clear Overs (24/20)


Accessory Work:

3 Sets

20 Wall Mountain Climbers

10 Reverse Banded Squats

Sunday, December 4, 2022

Monday 12-5-22

Monday 12-5-22

On the 2:00 x 5

Stamina Squats


Conditioning:

10 Rounds 

3 Wall Walks

5 Handstand Push-ups 

7 Toes to Bar 

Cap 12:00

Friday, December 2, 2022

Saturday 12-3-22

Saturday 12-3-22

“EARN THOSE TEARS”

Teams of 2

AMRAP 22

2 Power Snatches (96/65)

2 Overhead Squats (95/65)

2 Burpees


* Increase by 2 reps each round.

* You go, I go style

* After each round, each person will complete 4 Bar Muscle Ups/Progression, one person works while the other person rests.

Thursday, December 1, 2022

Friday 12-2-22

 Friday 12-2-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Cleans

Sets 4-6: 3 Position 2 Cleans

Sets 7-9: 2 Cleans


Conditioning:

AMRAP 12

21/18 Calorie Row

15 Toes to Bar 

9 KB Goblet Squats (70/53)

Tuesday, November 29, 2022

Wednesday 11-30-22

 Wednesday 11-30-22

On the 2:00 x 6

Deadlifts 


Conditioning:

“Annie” 

50-40-30-20-10

Double Unders 

Sit-ups 


Accessory:

Accumulate 20 Strict Pull-ups

Monday, November 28, 2022

Tuesday 11-29-22

Tuesday 11-29-22

On the 1:30 x 6

5 Split Jerks


Conditioning:

AMRAP 15

20 Toe Taps to Target (3”/2”)

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

20 Toe Taps to Target (3”/2”)

20 Single Arm Dumbbell Overhead Squats (50/35) (10 each arm)

Sunday, November 27, 2022

Monday 11-28-22

 Monday 11-28-22

Conditioning:

EMOM x 6

8 Snatches @ 65% of 1RM 

Rest 3:00

EMOM x 6

12/10 Calorie Row

Rest 3:00

EMOM x 6

8 Power Cleans @ 65% of 1RM 

Rest 3:00

EMOM x 6

12 Lateral Burpees Over the Bar

Friday, November 25, 2022

Saturday 11-26-22

Saturday 11-26-22

Teams of 2

30 Rounds 

3 Box Jumps (30/24)

4 Kettlebell Swings (53/35)

5 KB Goblet Squats (53/35)


* Alternating every round, one partner completes the entire round.


* Every 3:00, both teammates complete 6 Burpees.

Tuesday, November 22, 2022

Wednesday 11-23-22

Wednesday 11-23-22

We will do our annual “THANKFUL” WOD a day early since we are closed Thanksgiving Day and Friday, November 25th this year.


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 21, 2022

Tuesday 11-22-22

Tuesday 11-22-22

“Jackie”

1,000 Meter Row 

50 Thrusters (45/35)

30 Pull-ups 


Cap 12:00


Take 15:00 to work on Handstand Walk and/or Rope Climb Progressions.

Sunday, November 20, 2022

Monday 11-21-22

Monday 11-21-22

On the 2:00 x 5

Stamina Squats 


Conditioning:

30-20-10

Alternating Pistols

Push-ups 

AbMat Sit-ups 

Cap 10:00

Friday, November 18, 2022

Saturday 11-19-22

Saturday 11-19-22

Teams of 3

Rounds of 4

15 Shuttle Runs (5 each)

120 foot Overhead BB Walking Lunges-Plank Hold (40 ft each)

15 Hang Power Cleans-Front Rack Hold

15 Overhead Squats- Top of Deadlift Hold


BB (45/35)

*One teammate works while the other two complete the holds.

Cap 24:00

Thursday, November 17, 2022

Friday 11-18-22

 Friday 11-18-22

On the 1:30 x 6

5 Push Jerks 


Conditioning:

5-4-3-2-1

Rope Climbs

Wall Walks

Tuesday, November 15, 2022

Wednesday 11-16-22

 Wednesday 11-16-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance

Sets 4-6: 3 Position 1 Snatches

Sets 7-9: 3 Position 2 Snatches


Conditioning:

AMRAP 15

10 Power Snatches (115/85)

10 Toes to Bar 

10 Thrusters (115/85)

10 Toes to Bar

Monday, November 14, 2022

Tuesday 11-15-22

Tuesday 11-15-22

Row Conditioning:

5 Rounds

500 Meter Row

Rest 1:00  between rounds.

*Score is total time including rest.


Cap 18:00


Accessory Work:

3 Sets

:45 Handstand Hold

15 TKE Squats

20 Hover Knee Taps

Sunday, November 13, 2022

Monday 11-14-22

Monday 11-14-22

Conditioning:

EMOM x 6

8 Clean and Jerks @ 65%

Rest 3:00

EMOM x 6

40 Double Unders 

Rest 3:00

EMOM x 6

8 Deadlifts @ 65%

Rest 3:00

EMOM x 6

12 Burpees

Friday, November 11, 2022

Saturday 11-12-22

 Saturday 11-12-22

Teams of 2

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


*Every 3:00, Partner 1 completes a 120 foot Single Arm Dumbbell Overhead Carry while Partner 2 holds a plank. Then Partners will switch and complete the carry and plank hold.


Cap 21:00

Thursday, November 10, 2022

Friday 11-11-22

 Friday 11-11-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 


Conditioning:

AMRAP 10

5 Power Snatches (115/85)

5 Overhead Squats (115/85)

5 Bar Facing Burpees

Tuesday, November 8, 2022

Wednesday 11-9-22

Wednesday 11-9-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Jump Overs (30/24)

15 GHD Sit-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders

Monday, November 7, 2022

Tuesday 11-8-22

Tuesday 11-8-22

On the 1:30 x 6

5 Push Jerks 


Conditioning:

On the 2:00 x 5

10 Calorie Row 

8 Dumbbell Cleans (50s/35s)

6 Dumbbell Burpees (50s/35s)

*Slowest round is your score.

Sunday, November 6, 2022

Monday 11-7-22

Monday 11-7-22

Find 1 Rep Max Front Squat


Conditioning:

10 Rounds 

4 Chest to Bar Pull-ups 

5 Push-ups 

6 Toes to Bar


Cap 12:00

Friday, November 4, 2022

Saturday 11-5-22

 Saturday 11-5-22

5 Rounds 

Teams of 3

40 Double Unders 

10 Overhead Squats (95/65)

10 WB Sit-ups (20/14)

10 Kick-outs

40 Foot Sled Push and Pull

Thursday, November 3, 2022

Friday 11-4-22

 Friday 11-4-22

Row Conditioning:

50-40-30-20-10

Calorie Row

Rest 1:00 between sets


Conditioning:

20-15-10

Box Jumps (30/24)

Right Single Arm Dumbbell Snatches (50/35)

Left Single Arm Dumbbell Snatches (50/35)


Cap 6:00

Tuesday, November 1, 2022

Wednesday 11-2-22

Wednesday 11-2-22

Conditioning 

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

Push-ups 

Toes to Bar 

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

Burpees

Pull-ups 

Cap 15:00


Core Blast:

3 Sets

20 Side Hip Dips (10 each side)

20 Sit-up Ball Passes

Monday, October 31, 2022

Tuesday 11-1-22

 Tuesday 11-1-22

Conditioning:

2 Rounds 

50 Double Unders 

25 Kettlebell Swings (53/35)

25 Air Squats 

40 Double Unders 

20 Kettlebell Swings (53/35)

20 Air Squats 

30 Double Unders 

15 Kettlebell Swings (53/35)

15 Air Squats 


Cap 14:00


Accessory Work:

15-12-9

Band Seated Back Rows

Double Preacher Curls

Flat Band Chest Press

Sunday, October 30, 2022

Monday 10-31-22

Monday 10-31-22

Conditioning:

Teams of 2

AMRAP 20

40 Calorie Row 

80 Foot Single Arm DB Overhead Walking Lunges (50/35)

80 Foot Burpee Broad Jumps

80 Foot Single Arm DB Front Rack Walking Lunges (50/35)


Accessory Work:

3 Sets

:60 Hollow Hang

15 Banded Face Pulls

20 Pallof Press (10 each side)

Thursday, October 27, 2022

Friday 10-28-22

 Friday 10-28-22

On the 2:00 x 6

1 Complex =

1 Deadlift + 1 Power Clean + 1 Clean + 1 Push Jerk


Conditioning:

5 Rounds 

7 Shoulder to Overhead (135/95)

7 Burpee Box Jumps (24/20)

Cap 7:00


Core Blast:

3 Sets

10 Hanging Knee Raises with Wallball(20/14)

20 Stir the Pot (10 each direction)

Tuesday, October 25, 2022

Wednesday 10-26-22

Wednesday 10-26-22

Conditioning:

6 Rounds 

Work 1:00/Rest :30

5 Goblet Squats (53/35)

10 Kettlebell Swings (53/35)

15 Lateral Jumps Over KB

Rest 3:00

6 Rounds 

Work 1:00/Rest :30

Max Calorie Row


Accumulate 20 Strict Pull-ups 

Cap 3:30

Monday, October 24, 2022

Tuesday 10-25-22

 Tuesday 10-25-22

Conditioning:

AMRAP 15

1 Wall Walk

10 Alternating Pistols 

10 Push-ups 

10 Toes to Bar 


* Every round, increase by 2 reps until time expires.


EMOM x 10

8 Deadlifts @ 65% of 1RM

Sunday, October 23, 2022

Monday 10-24-22

 Monday 10-24-22

Conditioning:

30-20-10

Single Arm DB Overhead Squats 

Pull-ups 

Single Arm DB Shoulder to Overhead 


DB (50/35)

Cap 10:00


On the 2:00 x 5

Front Squats

Friday, October 21, 2022

Saturday 10-22-22

 Saturday 10-22-22

AMRAP 20

Teams of 2

80 Double Unders 

60 Hang Power Snatches (45/35)

40 Back Rack Lunges (45/35)

20 Toes to Bar 


*Every 4:00, complete 10 Push-ups each.

Thursday, October 20, 2022

Friday 10-21-22

 Friday 10-21-22

Conditioning:

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

20 Dumbbell Deadlifts (50s/35s)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Chest to Bar Pull-ups 

20 Jumping Lunges

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Handstand Push-ups 

10 Dumbbell Burpee Deadlifts(50s/35s)

Tuesday, October 18, 2022

Wednesday 10-19-22

Wednesday 10-19-22

On the 2:00 x 6

Complex:

1 High Hang Clean + 1 Hang Clean+ 1 Split Jerk


Conditioning:

50 Thrusters (115/85)


*Every time you break, complete 15 Sit-ups.


Cap 10:00


**If you finish in 6:00 or less, complete 45 Sit-ups immediately after.

Monday, October 17, 2022

Tuesday 10-18-22

Tuesday 10-18-22

Accumulate 15 Strict Pull-ups 

Cap 3:00


Conditioning:

2 Rounds 

1000 Meter Row

10 Push-ups 

20 Toes to Bar 

30 Box Jump Overs (24/20)

Cap 16:00


Accumulate 15 Strict Pull-ups 

Cap 3:00

Sunday, October 16, 2022

Monday 10-17-22

 Monday 10-17-22

On the 2:00 x 5

Tempo Front Squats 


Conditioning:

AMRAP 3

30 Double Unders 

10 Burpees

Rest 1:00

AMRAP 3

20 Kettlebell Swings (70/53)

10 Burpees

Rest 1:00

AMRAP 3

20 Dumbbell Snatches (10 each arm) (50/35)

10 Burpees

Friday, October 14, 2022

Saturday 10-15-22

Saturday 10-15-22

Teams of 3-4

5 Rounds

Conga Style

10 Calorie Row 

10 DB Box Step-Overs

10 Single Arm DB Thrusters

10 Sit-ups 

10 Push-ups 


DB (50/35)

Box (24/20)


Photo Credit: Faith RX

Thursday, October 13, 2022

Friday 10-14-22

Friday 10-14-22

Stations 

3 Rounds 

Work 1:30/Rest :30

Rope Climbs

Handstand Walks

Double Unders 

Toes to Bar or Pull-Ups 

Sled Push and Pulls

Assault Bike Calories


*Progressions will be provided for all skills.

Tuesday, October 11, 2022

Wednesday 10-12-22

Wednesday 10-12-22

On the 2:00 x 6:00

Deadlifts 


Conditioning:

AMRAP 10

9 Deadlifts (155/105)

7 Power Cleans (155/105)

5 Front Squats (155/105)


Core Blast!

3 Sets

:20 Parallette L-Sit Hold

20 Alternating Plank Hip Dips

Monday, October 10, 2022

Tuesday 10-11-22

Tuesday 10-11-22

On the 2:00 x 6

Complete 1 Complex

1 Hang Clean + 1 Clean + 1 Jerk


Conditioning:

AMRAP 6

40 Double Unders 

20 Alternating Dumbbell Snatches (50/35)

20 Alternating Reverse DB Goblet Lunges (50/35)


Immediately into…

6:00 to find a heavy Clean and Jerk 


These are two separate scores.


Image courtesy of Faith RX

Sunday, October 9, 2022

Monday 10-10-22

 Monday 10-10-22

On the 2:00 x 6

Push Jerk


Conditioning:

AMRAP 12

Chest to Bar Pull-ups 

Burpee Box Jump Overs (24/20)


1, 2, 3, 4, 5…….and so on until time expires.

Friday, October 7, 2022

Saturday 10-8-22

 Saturday 10-8-22

4 Rounds 

Teams of 3

WB Shuttle Runs

60 WB Alternating Shoulder to Overhead

60 WB Russian Twists

60 WB Thruster Toss


Cap 24:00

Thursday, October 6, 2022

Friday 10-7-22

Friday 10-7-22

On the 2:00 x 5

Stamina Squats


Conditioning:

AMRAP 15

30 Calorie Row 

20 Alternating Pistols 

10 Toes to Bar 


Photo Credit: Faith RX

Tuesday, October 4, 2022

Wednesday 10-5-22

Wednesday 10-5-22

On the 1:30 x 6

Complex of 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat


Conditioning:

AMRAP 5 

10 Shoulder to Overhead (95/65)

10 Lateral Burpee Over the Bar

Rest 3:00

AMRAP 5 

5 Shoulder to Overhead (135/95)

5 Lateral Burpee Over the Bar

Monday, October 3, 2022

Tuesday 10-4-22

Tuesday 10-4-22

Conditioning:

2 Rounds 

30 Wallballs (20/14)

30 Double Unders 

30 Box Jumps (24/20)

30 Double Unders 

30 Push-ups 

30 Double Unders 

30 Overhead WB Lunges (20/14)

30 Double Unders 

Cap 20:00


Core Blast:

3 Sets

100 Hollow Hold Flutter Kicks

20 Arch Pulses

Sunday, October 2, 2022

Monday 10-3-22

 Monday 10-3-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Handstand Push-ups 

15 Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 V-ups

5 Wall Walks 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Kick-outs

15 Press-out Squats


Accessory Work:

3 Sets

15 Banded Face Pulls

10 Banded-PVC Snatch Pulls

Thursday, September 29, 2022

Friday 9-30-22

 Friday 9-30-22

4 Rounds 

Teams of 2

12 Calorie Row-Plank Hold

Switch 

12 Wallballs(20/14)-Overhead WB Hold

Switch

12 Toes to Bar-Hollow Hang

Switch

12 Dumbbell Shoulder to Overhead-Dumbbell Hold

Switch


Cap 24:00

Tuesday, September 27, 2022

Wednesday 9-28-22

 Wednesday 9-28-22

On the 2:00 x 8

Sets 1-2: 3 Clean Pulls

Sets 3-4: 3 Position 1 Power Cleans

Sets 5-6: 3 Position 2 Power Cleans

Sets 7-8: 3 Power Cleans 


Conditioning:

AMRAP 10

28 Double Unders 

8 Power Cleans (115/85)

8 Shoulder to Overhead (115/85)

Monday, September 26, 2022

Tuesday 9-27-22

 Tuesday 9-27-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

10 Burpees

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Dips 

10 Box Jump-Overs (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Push-ups

Sunday, September 25, 2022

Monday 9-26-22

Monday 9-26-22

On the 2:00 x 5

Stamina Squats


Conditioning:

21-15-9

Calorie Row

Dumbbell Box Step-Overs (50s/35s)

(24/20)


Cap 12:00

Friday, September 23, 2022

Saturday 9-24-22

 Saturday 9-24-22

3 Rounds 

Teams of 2

30 Calorie Row 

6 Rope Climbs 

30 Box Jumps (24/20)

6 Wall Walks 


Cap 20:00

Thursday, September 22, 2022

Friday 9-23-22

 Friday 9-23-22

Accessory Work:

2:00 Max Supinated Strict Pull-ups 

2:00 Rest

2:00 Max Strict Pull-ups 


Conditioning:

AMRAP 20

Teams of 2

30 Dumbbell Thrusters (50s/35s)

10 Shuttle Runs 

60 Double Unders 

30 Dumbbell Devils Press (50s/35s)

10 Shuttle Runs 

60 Double Unders

Tuesday, September 20, 2022

Wednesday 9-21-22

 Wednesday 9-21-22

On the 2:00 x 8

Snatches


Conditioning:

4 Rounds 

Work 2:00/Rest 1:00

10 Deadlifts @ 70% of 1RM 

Max Toes to Bar


Score is total Toes to Bar

Monday, September 19, 2022

Tuesday 9-20-22

 Tuesday 9-20-22

Conditioning:

AMRAP 15

30 Calorie Row 

15 Push-ups 

20 Calorie Row 

10 Push-ups 

10 Calorie Row 

5 Push-ups 


Core Blast:

3 Sets

20 Plank Ball Catch

20 Sit-up Ball Pass

Sunday, September 18, 2022

Monday 9-19-22

 Monday 9-19-22

On the 2:00 x 6 

Push Jerk or Split Jerk


Conditioning:

AMRAP 10

20 Single Arm Russian Kettlebell Swings (10 each arm)

20 Single Arm Kettlebell Overhead Squats (10 each arm)

20 Alternating Kettlebell Lunges


Kettlebell (53/35)

Friday, September 16, 2022

Saturday 9-17-22

 Saturday 9-17-22

Teams of 2

AMRAP 20

20 Syncro Air Squats 

80 Ft Dumbbell Farmers Carry (each)

20 Syncro Lunges

80 Ft Dumbbell Front Rack Carry (each)

20 Syncro Criss-Cross V-ups

80 Ft Dumbbell Overhead Carry (each)


Dumbbells (50s/35s)

Thursday, September 15, 2022

Friday 9-16-22

 Friday 9-16-22

On the 2:00 x 5

Front Squats 


Conditioning:

Benchmark “Mary”

AMRAP 20

5 Handstand Push-ups 

10 Alternating Pistols 

15 Pull-ups 


*Specific scaling guidelines today for those who have less than a year of experience.

Tuesday, September 13, 2022

Wednesday 9-14-22

 Wednesday 9-14-22

Conditioning:

6 Rounds (Alternating Movements)

Work :20/Rest :10

Burpees

Deadlifts (70% of 1RM)

Rest 2:00


6 Rounds (Alternating Movements)

Work :20/Rest :10

Box Jumps (24/20)

Hang Power Snatches (95/65)

Rest 2:00


6 Rounds (Alternating Movements)

Work :20/Rest :10

Double Unders 

Overhead Squats (95/65)

Monday, September 12, 2022

Tuesday 9-13-22

 Tuesday 9-13-22

Take 15:00 to work on Handstand Walk/Progressions and/or Double Unders


Conditioning:

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

DB Box Step-Overs 

DB Devils Press


DB (50s/35s)

Box (24/20)


Cap 20:00

Sunday, September 11, 2022

Monday 9-12-22

 Monday 9-12-22

On the 2:00 x 8

Cleans


Conditioning:

AMRAP 9

12 Calorie Row 

9 Chest to Bar Pull-ups 

6 Push-ups

Friday, September 9, 2022

Saturday 9-10-22

Saturday 9-10-22


9/11 Tribute WOD

Teams of 2

Buy In: 2001 Meter Run/Row (Year)

2 Rounds (Towers)

11 Push-ups (Flight 11)

175 Double Unders (Flight 175)

77 Clean and Jerks (Flight 77)

93 Front Squats (Flight 93)

Buy Out: 9 Thrusters (Month)

              11 Bar-Facing Burpees (Day)


Barbell (95/65)


As always, we can modify and scale as needed.😊

#911neverforget #911tributewodπŸ‡ΊπŸ‡Έ

Thursday, September 8, 2022

Friday 9-9-22

 Friday 9-9-22

On the 2:00 x 8

Snatches 


Conditioning:

EMOM x 6 (Alternating Movements)

12 Toes to Bar 

12 Ring Dips

Rest 2:00

EMOM x 6

5 Wall Walks 

15 Overhead Squats (95/65)

Tuesday, September 6, 2022

Wednesday 9-7-22

 Wednesday 9-7-22

Strict Pull-up Re-test:

Complete Strict Pull-ups (40/30)

Cap 3:00


On the 2:00 x 5

Tempo Front Squats 


Conditioning:

AMRAP 8

40 Double Unders 

10 Deadlifts (235/165)

10 Lateral Burpees Over the Bar

Monday, September 5, 2022

Tuesday 9-6-22

 Tuesday 9-6-22

On the 2:00 x 6

Split Jerks


Conditioning:

4 Rounds 

500 Meter Row 

20 Wallball Sit-ups (20/14)

Sunday, September 4, 2022

Monday 9-5-22

 Monday 9-5-22

Teams of 2

1000 Meter Run 

40 Dumbbell Deadlifts

800 Meter Run

40 Dumbbell Front Squats

600 Meter Run 

40 Dumbbell Push Jerks

400 Meter Run 

40 Dumbbell Thrusters

200 Meter Run 

40 Dumbbell Devils Press 


Dumbbells (50s/35s)

Friday, September 2, 2022

Saturday 9-3-22

 Saturday 9-3-22

Teams of 3

AMRAP 20

6 Rope Climbs (Split)

15 Syncro GHD Sit-ups

20 Syncro Single Arm Front Rack KB Reverse Lunges (53/35)

25 Double Unders (Together)

Thursday, September 1, 2022

Friday 9-2-22

Friday 9-2-22

On the 1:30 x 6

Push Jerk


Conditioning:

On the 1:30 x 3

15 Wallballs (20/14)

15 Dumbbell Deadlifts (50s/35s)

Rest 3:00

On the 1:30 x 3

10 Chest to Bar Pull-ups 

10 Dumbbell Push Jerks (50s/35s)

Tuesday, August 30, 2022

Wednesday 8-31-22

Wednesday 8-31-22

On the 2:00 x 5

Cleans


Conditioning: 

AMRAP 4

5 Clean and Jerks (135/95)

5 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

7 Clean and Jerks (115/85)

7 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

9 Clean and Jerks (95/65)

9 Box Jump Overs (24/20)


Pull-up Accessory Work:

3 Sets

12 Dumbbell Extensions

12 Dumbbell Curls

Monday, August 29, 2022

Tuesday 8-30-22

 Tuesday 8-30-22

Conditioning:

AMRAP 20

20 Calorie Row 

10 Burpees Over the Erg

20 Alternating Pistols

10 Push-ups 

20 Criss-Cross V-ups


Core Blast:

3 Sets

20 Stir the Pot (10 each direction)

:30 Plank-forearms on WB

:30 Plank-feet on WB


Pull-up Accessory Work:

Accumulate 15-20 Strict Pull-ups

Sunday, August 28, 2022

Monday 8-29-22

 Monday 8-29-22

Conditioning:

8 Rounds 

25 Double Unders 

5 Power Snatches (115/85)

Cap 10:00


On the 2:00x 5

Tempo Front Squats 


Accessory Pull-up Work:

2 Sets

:30 Hollow Hang (top of pull-up)

:30 Hollow Hang (middle of pull-up)

:60 Hollow Hang

*Rest :60 between each hold

Friday, August 26, 2022

Saturday 8-27-22

Saturday 8-27-22

Conga Style

Teams of 3 or 4

5 Rounds 

10 ⬆️⬇️ Side Shuffles

10 Sandbag Ground to Shoulder(40/20)

10 Overhead Squats (45/35)

100 Foot DB Farmers Carry (50s/35s)

50 Foot Sled Push and Pull


Cap 25:00

Thursday, August 25, 2022

Friday 8-26-22

 Friday 8-26-22

On the 1:30 x 6

Push Jerks


Conditioning:

AMRAP 6

3 Wallwalks

4 Chest to Bar Pull-ups 

5 Toes to Bar 

Rest 3:00

AMRAP 6

10 Wallballs (20/14)

15 AbMat Sit-ups 

20 Double Unders

Tuesday, August 23, 2022

Wednesday 8-24-22

Wednesday 8-24-22

Row Conditioning:

500 Meters

400 Meters 

300 Meters 

200 Meters 

* Rest :30 between each set.

Score is total time.


Front Squats 

On the 2:00 x 5


Conditioning:

AMRAP 6

10 Strict Handstand Push-ups 

10 Strict Pull-ups

Sunday, August 21, 2022

Monday 8-22-22

 Monday 8-22-22


Conditioning:

EMOM x 3

12 Burpees

Rest 1:00

EMOM x 3

6 Deadlifts 

Rest 1:00

EMOM x 3

:30 Calorie Row 


Benchmark “Fran”

21-15-9

Thrusters

Pull-ups 


Cap 9:00

Thursday, August 18, 2022

Friday 8-19-22

 Friday 8-19-22

Conditioning:

40 Calorie Row 

40 Alternating Dumbbell Snatches

40 Double Unders 

40 Box Jump Overs 

40 Single Arm Dumbbell Thrusters

40 Dumbbell Box Step Overs

40 Alternating Dumbbell Clean and Jerks


Dumbbell (50/35)

Box (24/20)


Scaled: 30 Reps of each


Cap 17:00


Pull-up Accessory Work:

RX: Accumulate 30 Strict Pull-ups 

Scaled: Accumulate 15 Strict Pull-ups 


Core Blast:

2 Sets

40 Penguins

40 Straight Leg Toe Touches

Tuesday, August 16, 2022

Wednesday 8-17-22

 Wednesday 8-17-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Toes to Bar 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

5 Wall Walks 

20 Russian Kettlebell Twists (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

:45 Max Calorie Row

15 Push-ups 


Pull-up Accessory Work:

4 Sets of 3 Negatives 

Rest 1:00-2:00 between sets.

Monday, August 15, 2022

Tuesday 8-16-22

 Tuesday 8-16-22

On the 1:30 x 7

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 3 Position 2 Cleans

Sets 5-7: 3 Cleans


Conditioning:

AMRAP 5

30 Double Unders 

10 Push Press (95/65)

10 Bar-Facing Burpees

Rest 3:00

AMRAP 5

20 Double Unders 

5 Push Press (135/95)

5 Bar-Facing Burpees

Sunday, August 14, 2022

Monday 8-15-22

 Monday 8-15-22

Pull-up Accessory Work:

3 Sets

3 Pronated + 3 Supinated Low Bar & Box Weighted Pull-ups 

Rest 1:00 between sets.


Conditioning:

Benchmark “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups 


Cap 10:00


Core Builder:

Accumulate 4:00 Plank

Friday, August 12, 2022

Saturday 8-13-22

 Saturday 8-13-22

Teams of 2

AMRAP 25

20 Calorie Row 

20 Wallball Thruster Toss

20 Toes to Bar 

20 Overhead Wallball Lunges

20 Wallball Sit-up Toss


Wallball (20/14)

Thursday, August 11, 2022

Friday 8-12-22

Friday 8-12-22

On the 1:30 x 7

Sets 1-2: 2 High Hang Pulls + 1 High Hang Power Snatch

Sets 3-4: 3 Hang Power Snatches

Sets 5-7: 3 Power Snatches


Conditioning:

1,000 Meter Run

10 Alternating DB Snatches 

10 Lateral Jumps Over DB

800 Meter Run 

15 Alternating DB Snatches 

15 Lateral Jumps Over DB

600 Meter Run 

20 Alternating DB Snatches 

20 Lateral Jumps Over DB

400 Meter Run 

25 Alternating DB Snatches 

25 Lateral Jumps Over DB

200 Meter Run 

30 Alternating DB Snatches 

30 Lateral Jumps Over DB


DB (50/35)


Cap 22:00

Tuesday, August 9, 2022

Wednesday 8-10-22

Wednesday 8-10-22

Conditioning:

2 Rounds 

EMOM x 3

45 Double Unders 

Rest 1:00

EMOM x 3

5 Deadlifts @ 70% of 1RM

Rest 1:00

EMOM x 3

5 Overhead Squats (135/95)

Rest 1:00


Pull-up Accessory Work:

2 Sets

Static Hollow Holds at top, middle, and bottom positions.


*Specifics will be on whiteboard at the gym for all ability levels.

Monday, August 8, 2022

Tuesday 8-9-22

 Tuesday 8-9-22

Conditioning:

One the 3:00 x 5

15 Wallballs (20/14)

15 Burpees


*Slowest round is your score.


Pull-up Accessory Work:

3 Sets

12 Banded PVC Lat Pull-downs

12 Weighted Scap Pull-ups(20/14)

Sunday, August 7, 2022

Monday 8-8-22

Monday 8-8-22

On the 2:00 x 6

Sets 1-2: 2 High Hang Clean Pulls + 1 High Hang Clean

Sets 3-4: 3 Hang Cleans

Sets 5-6: 3 Cleans


Conditioning:

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

Strict Pull-ups 

Clean and Jerks (115/85)


Cap 12:00

Friday, August 5, 2022

Saturday 8-6-22

 Saturday 8-6-22

You Go, I Go

AMRAP 20

10 Single Arm Devils Press (50/35)

20 DB Box Step-Overs (50/35)(24/20)

30 AbMat Sit-ups 

40 Air Squats

Thursday, August 4, 2022

Friday 8-5-22

Friday 8-5-22

Mobility 


Conditioning:

AMRAP 25

Buy In: 1,000/800 Meter Row 

3 Wall Walks

9 Push-ups 

9 Toes to Bar 

9 Right Leg Pistols

9 Left Leg Pistols

Tuesday, August 2, 2022

Wednesday 8-3-22

Wednesday 8-3-22

On the 2:00 x 5

5 Bench Press


Conditioning:

4 Rounds 

400 Meter Run 

100 Meter DB Farmer’s Carry (50s/35s)

20 Single Arm Overhead Lunges (50/35)


Cap 20:00


Pull-up Accessory Work:

2-3 Sets

15 Bent Over DB Rows

Monday, August 1, 2022

Tuesday 8-2-22

Tuesday 8-2-22

Pull-up Active Hollow Hang

3 Sets

RX :60 Hold/ :60 Rest

Scaled :30 Hold/ :60 Rest


On the 2:00 x 5

Deadlifts


Conditioning:

AMRAP 15

21 Calorie Row 

15 Burpee Box Jump Overs (24/20)

9 Handstand Push-ups

Sunday, July 31, 2022

Monday 8-1-22

Monday 8-1-22

Strict Pull-Up Pre-Test

40/30 Strict Pull-ups for time.

Cap 3:00


On the 2:00 x 8

Sets 1-2: 3 Snatch Balance 

Sets 3-4: 3 Position 1 Snatches

Sets 5-6: 3 Position 2 Snatches 

Sets 7-8: 3 Snatches


Conditioning:

AMRAP 4

30 Double Unders 

5 Thrusters (135/95)

Rest 2:00

AMRAP 4

30 Double Unders 

10 Thrusters (95/65)

Friday, July 29, 2022

Saturday 7-30-22

Saturday 7-30-22

Teams of 2

10 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit

6 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit

2 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit


Kettlebell(53/35)

*As always, scaling options available.

Thursday, July 28, 2022

Friday 7-29-22

Friday 7-29-22

Benchmark “Helen”

3 Rounds 

400 Meter Run 

21 Kettlebell Swings (53/35)

12 Pull-ups 


Core Blast 

3 Sets

20 Weighted March

10-15 Waiter’s Rotations (each direction)

Tuesday, July 26, 2022

Wednesday 7-27-22

Wednesday 7-27-22

On the 2:00 x 5

5 Push Jerks


Conditioning:

AMRAP 4

9 Hang Clean and Jerks (95/65)

9 Bar Facing Burpees

Rest 2:00

AMRAP 4

7 Hang Clean and Jerks (115/85)

7 Bar Facing Burpees

Rest 2:00

AMRAP 4

5 Hang Clean and Jerks (135/95)

5 Bar Facing Burpees

Monday, July 25, 2022

Tuesday 7-26-22

 Tuesday 7-26-22

On the 2:00 x 6

4 Front Squats + 2 Back Squats 


Conditioning:

2 Rounds 

50 Double Unders 

40 Alternating Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

20 Single Arm Devils Press (50/35)

Sunday, July 24, 2022

Monday 7-25-22

Monday 7-25-22

On the 2:00 x 5

5 Bench Press 


Conditioning:

For Time

5-4-3-2-1

Wall Walks

20-18-16-14-12

Alternating Pistols


Time Cap 15:00

Thursday, July 21, 2022

Friday 7-22-22

Friday 7-22-22

On the 3:00 x 6

Row 12/10 Calories

12 Kettlebell Swings (53/35)

12 Push-ups 


*Slowest round is score.


Accessory Work:

3 Sets

10 Seated Banded Chest to Bar 

10 Seated Banded Toes to Bar 

10 Squat Press Outs (25/15)

Tuesday, July 19, 2022

Wednesday 7-20-22

Wednesday 7-20-22

Teams of 2

AMRAP 20

40 Calorie Row 

30 Dumbbell Push Press (50s/35s)

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


Core Blast!

3-4 Sets

20 Plank Up/Downs

20 Hip Dips (10/side)

Monday, July 18, 2022

Tuesday 7-19-22

Tuesday 7-19-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 3 Position 2 Snatches

Sets 7-9: 3 Snatches


Conditioning:

4 Rounds 

5 Power Snatches (115/85)

7 Toes to Bar 

9 Back Squats (115/85)


Cap 10:00

Sunday, July 17, 2022

Monday 7-18-22

Monday 7-18-22

On the 2:00 x 6

Complex 

Hang Clean + Front Squat + Hang Clean + Push Jerk/Split Jerk


Conditioning:

AMRAP 9

21 Double Unders 

15 Thrusters (95/65)

9 Kick-Outs

Friday, July 15, 2022

Saturday 7-16-22

Saturday 7-16-22

Teams of 2

AMRAP 24

30 Partner Wallballs (20/14)

20 Wallball Step-ups (20/14)(24/20)

10 Burpees


*Every 4:00 complete 20 Syncro Jumping Jacks.

Thursday, July 14, 2022

Friday 7-15-22

Friday 7-15-22

3 Rounds 

Work 1:30/Rest :30

- Handstand Walk/Progressions 

- Bike Intervals or Double Under Practice

- Hollow & Arch Holds or Plank

- Sled Push & Pull

Tuesday, July 12, 2022

Wednesday 7-13-22

Wednesday 7-13-22

Conditioning:

AMRAP 10

8 Chest to Bar 

8 Box Jump Overs (24/20)

8 Toes to Bar 


Rest 4:00


AMRAP 10

32 Double Unders 

16 AbMat Sit-ups 

8 Push-ups

Monday, July 11, 2022

Tuesday 7-12-22

Tuesday 7-12-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press

Sets 7-9: 3 Push Jerks


Conditioning:

1,000 Meter Row 

20 Burpees Over the Erg

800 Meter Row 

18 Burpees Over the Erg 

600 Meter Row 

16 Burpees Over the Erg 

400 Meter Row

14 Burpees Over the Erg

Sunday, July 10, 2022

Monday 7-11-22

Monday 7-11-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 


Conditioning:

AMRAP 14

400 Meter Run 

14 DB Reverse Goblet Lunges (50/35)

14 DB Split Jerks (50/35)


* For dumbbell movements, complete 7 consecutive reps on right side, then 7 consecutive reps on the left side.

Friday, July 8, 2022

Saturday 7-9-22

Saturday 7-9-22

Teams of 2

AMRAP 20

40 Foot Handstand Walk 

40 Foot Plate Walking Lunges (35/25)

40 Foot Plate Walks (35s/25s)

40 Foot Broad Jumps

Thursday, July 7, 2022

Friday 7-8-22

Friday 7-8-22

On the 2:00 x 5

5 Bench Press


Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

30 Double Unders 

10 Hang Clean and Jerks (135/95)

30 Double Unders 

10 Deadlifts (135/95)

Tuesday, July 5, 2022

Wednesday 7-6-22

Wednesday 7-6-22

Teams of 2

AMRAP 20

10 100 Meter Runs

40 Alternating Dumbbell Snatches (50/35)

10 Push-ups 

40 Sit-ups 


Partner Core Blast!

3 Rounds 

100 Flutter Kicks/Plank Hold

Monday, July 4, 2022

Tuesday 7-5-22

Tuesday 7-5-22

On the 2:00 x 8

3 Clean and Jerks 


Conditioning:

AMRAP 5

10 Box Jump Overs (30/24)

10 Toes to Bar 

Rest 2:00

AMRAP 5

10 Wallballs (20/14)

10 Chest to Bar Pull-ups

Thursday, June 30, 2022

Friday 7-1-22

Friday 7-1-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 


Conditioning:

On the 3:00 x 5

200 Meter Run 

12 Kettlebell Swings (70/53)

12 Kettlebell Suitcase Deadlifts (70/53)


*Slowest round is your score.

Tuesday, June 28, 2022

Wednesday 6-29-22

Wednesday 6-29-22

On the 2:00 x 5

5 Bench Press


Conditioning:

AMRAP 10 

10 Deadlifts (65% of 1RM)

10 Bar-Facing Burpees

Monday, June 27, 2022

Tuesday 6-28-22

Tuesday 6-28-22

Conditioning:

2 Rounds 

500/400 Meter Row 

20 Wallballs (20/14)

10 Chest to Bar Pull-ups 

2 Rounds 

500/400 Meter Row 

20 Overhead Wallball Lunges (20/14)

10 Toes to Bar 


Accessory Work:

3 Sets with 1:00 rest between sets


PVC/Band Snatch Drill

3 Position 1

3 Position 2

3 Position 3

Sunday, June 26, 2022

Monday 6-27-22

Monday 6-27-22

Benchmark “Nancy”

5 Rounds 

400 Meter Run 

15 Overhead Squats (95/65)


On the 1:30 x 6

3 Push Jerks

Thursday, June 23, 2022

Friday 6-24-22

Friday 6-24-22

Mobility


Conditioning:

1,000 Meter Run 

12 Air Squats 

12 Push-ups

800 Meter Run 

14 Air Squats 

14 Push-ups

600 Meter Run

16 Air Squats 

16 Push-ups 

400 Meter Run 

18 Air Squats 

18 Push-ups 

200 Meter Run 

20 Air Squats 

20 Push-ups

Tuesday, June 21, 2022

Wednesday 6-22-22

Wednesday 6-22-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 


Conditioning:

12-9-6

Hang Clean and Jerks (135/95)

Lateral Jumps Over Bar

9-6-3

Overhead Squats (135/95)

Lateral Jumps Over Bar

Monday, June 20, 2022

Tuesday 6-21-22

Tuesday 6-21-22

Conditioning Part 1:

Run 1600 Meters


Conditioning Part 2:

EMOM x 5

5 Toes to Bar + 5 Burpees 

Rest 2:00

EMOM x 5

4 Wall Walks 

Rest 2:00

EMOM x 5

5 Burpee Chest to Bar Pull-ups

Sunday, June 19, 2022

Monday 6-20-22

Monday 6-20-22

On the 1:30 x 9

Sets 1-3: 3 Push Press 

Sets 4-9: 3 Push Jerks 


Conditioning:

AMRAP 15 

30 Double Unders 

15 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

Thursday, June 16, 2022

Friday 6-17-22

 Friday 6-17-22

On the 2:00 x 5

5 Bench Press


Conditioning:

AMRAP 12

200 Meter Run 

2 Dumbbell Thrusters (50s/35s)


* Increase by 2 DB Thruster reps each round until time expires.

Tuesday, June 14, 2022

Wednesday 6-15-22

Wednesday 6-15-22

Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

10 Box Jump-Overs (30/24)

10 Pull-ups 


Accessory Work:

3 Rounds 

10 Seated Squat-Press Outs (25/15)

10 Seated Banded Toes to Bar

Monday, June 13, 2022

Tuesday 6-14-22

Tuesday 6-14-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press 

Sets 7-9: 3 Push Jerks 


Conditioning:

3 Rounds 

400 Meter Run 

20 Suitcase KB Deadlifts (53/35)

20 Single Arm Russian KBS (53/35)


10 reps/side for each movement.


Cap 15:00

Sunday, June 12, 2022

Monday 6-13-22

Monday 6-13-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 


Conditioning:

On the 2:00 x 6

10/8 Calorie Row 

8 Burpees 

6 Push-ups 


Score is slowest round.

Friday, June 10, 2022

Saturday 6-11-22

Saturday 6-11-22

AMRAP 25

Teams of 2

30 Calorie Row 

30 Pull-ups 

30 Wallballs (20/14)

30 Toes to Bar

Thursday, June 9, 2022

Friday 6-10-22

 Friday 6-10-22

Teams of 2

AMRAP 24

Buy In:1600 Meter Run (together)


40 Alternating Dumbbell Snatches

40 DB Goblet Reverse Lunges

8 x 100 Meter Relays


DB (50/35)

Tuesday, June 7, 2022

Wednesday 6-8-22

Wednesday 6-8-22

Conditioning:

5 Rounds 

400 Meter Run 

200 Meter DB Farmer’s Carry (50s/35s)

15 DB Push Jerks (50s/35s)


Cap 24:00

Monday, June 6, 2022

Tuesday 6-7-22

Tuesday 6-7-22

On the 2:00 x 6

3 Front Squats + 4 Back Squats 


Conditioning:

AMRAP 12

12 Handstand Push-ups 

12 Hang Power Cleans (150/105)

12 Lateral Burpees Over the Bar

Sunday, June 5, 2022

Monday 6-6-22

Monday 6-6-22

On the 2:00 x 6

2 Press + 2 Push Press + 2 Push Jerks


Conditioning:

AMRAP 15

50 Double Unders 

25 Overhead Squats (115/75)

25 Kick-Outs

Thursday, June 2, 2022

Friday 6-3-22

 Friday 6-3-22

Conditioning:

4 Rounds 

400 Meter Run 

20 Kettlebell Swings (53/35)

20 Single Arm KB Overhead Squats (53/35)


Cap 20:00


Accessory Work:

3 Rounds 

:30 Chin Over Bar Hang/Hold

:60 Rest

:30 Hollow Hang Hold

:60 Rest

Tuesday, May 31, 2022

Wednesday 6-1-22

 Wednesday 6-1-22

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

:30 Hollow Hang


Rest 3:00


EMOM x 8 (Alternating Movements)

4 Wall Walks

20 Wallballs (20/14)


Rest 3:00


EMOM x 8 (Alternating Movements)

15 Burpees 

20 Alternating Pistols

Monday, May 30, 2022

Tuesday 5-31-22

Tuesday 5-31-22

On the 3:00 x 6

200 Meter Run 

10 Hang Power Cleans 

10 Strict Press

10 Overhead Squats 

RX (45/35) Scaled (15)


Slowest round is your score.


Core Blast:

Accumulate 4:00 Plank

Accumulate 4:00 Side Plank (2:00/side)

Sunday, May 29, 2022

Monday 5-30-22

Monday 5-30-22

Memorial Day WOD @ 10:00am.


“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run


RX: Weighted Vest (20/14)


If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level. πŸ˜‰


We gather as a community tomorrow to remember those who have sacrificed for our freedoms.πŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡Έ


We will head out to brunch directly after.😊

Friday, May 27, 2022

Saturday 5-28-22

 Saturday 5-28-22

AMRAP 24

Teams of 2

400 Meter Run 

4 ⬇️⬆️ Sled Pull/Drag

40 Sandbag Cleans

40 Sandbag Lunges

Thursday, May 26, 2022

Friday 5-27-22

 Friday 5-27-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Power Cleans 

Sets 4-6: 3 Position 2 Power Cleans 

Sets 7-9: 3 Power Cleans 


Conditioning:

Buy In: 25 Bar-Facing Burpees 

3 Rounds 

10 Deadlifts @ 65% of 1RM

15 Box Jumps (24/20)

Tuesday, May 24, 2022

Wednesday 5-25-22

Wednesday 5-25-22

Conditioning:

4 Rounds 

400 Meter Run 

12 Dumbbell Deadlifts (50s/35s)

12 Dumbbell Cleans (50s/35s)


Cap 15:00


Accessory Work:

3 Rounds 

20 Hollow to Arch on Rig

100 Hollow Flutter Kicks

10 Deficit Push-ups

Monday, May 23, 2022

Tuesday 5-24-22

Tuesday 5-24-22

“Annie”

50-40-30-20-10

Double Unders 

Sit-ups 


Rest 5:00


“Ellen”

3 Rounds 

20 Burpees 

21 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Thrusters (50s/35s)

Friday, May 20, 2022

Saturday 5-21-22

Saturday 5-21-22

Conga Style

Teams of 3 or 4

5 Rounds 

30 Double Unders 

20 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

3 Sled Push and Pulls

Thursday, May 19, 2022

Friday 5-20-22

Friday 5-20-22

Conditioning:

AMRAP 25

Buy In: 1600 Meter Run

Remaining time…AMRAP of

10 Push-ups 

15 Wallball Thrusters 

20 Wallball Sit-ups 

100 Meter Wallball Run


WB (20/14)

Tuesday, May 17, 2022

Wednesday 5-18-22

Wednesday 5-18-22

Conditioning:

AMRAP 10

100 Meter Run 

10 DB Shoulder to Overhead

10 Kickouts

10 DB Farmer’s Carry Lunges


DB (50s/35s)


Take 20:00 to find a heavy single Deadlift.

Monday, May 16, 2022

Tuesday 5-17-22

Tuesday 5-17-22

Conditioning:

On the 3:00 x 5

10 Toes to Bar 

15 Air Squats 

20 Double Unders 


Accessory Work:

4 Rounds 

:30 Static Hollow Hang

:30 Static Chin Over Bar Hang

15 PVC Banded Lat Pull Downs

20 Plank Up/Downs

Sunday, May 15, 2022

Monday 5-16-22

Monday 5-16-22

Take 20:00 to find heavy front squat.


Conditioning:

AMRAP 10

21 Hang Power Cleans (75/55)

15 Push Press (75/55)

9 Overhead Squats (75/55)

Thursday, May 12, 2022

Friday 5-13-22

Friday 5-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

4 Wall Walks 

:30 Wall Sit


Rest 3:00


EMOM x 8 (Alternating Movements)

10 Toes to Bar 

40 Double Unders 


Rest 3:00


EMOM x 8 (Alternating Movements)

20 Bulgarian Split Squats (10 each)

80 Foot Overhead DB Carry (50s/35s)

Tuesday, May 10, 2022

Wednesday 5-11-22

Wednesday 5-11-22

Conditioning:

Buy In: 1000/800 Meter Row 

10 Rounds 

3 Pull-ups 

5 Push-ups 

7 Air Squats 

Buy Out: 1000/800 Meter Row 


Core Blast:

4 Rounds 

10 Right Side Hip Dips

10 Left Side Hip Dips 

:60 Plank

Monday, May 9, 2022

Tuesday 5-10-22

Tuesday 5-10-22

AMRAP 25

60 Double Unders 

50 Alternating DB Hang Snatches 

40 Criss Cross V-ups

30 Single Arm DB Thrusters

30 Single Arm DB Overhead Lunges


*Every 5:00, complete 10 Burpees.

DB (50/35)

Sunday, May 8, 2022

Monday 5-9-22

Monday 5-9-22

Snatch Technique and Drills


Conditioning:

50 Meter KB Farmers Carry

400 Meter Run

100 Meter KB Farmers Carry

400 Meter Run

150 Meter KB Farmers Carry

400 Meter Run

200Meter KB Farmers Carry

400 Meter Run


KB (53s/35s)

Cap 15:00

Friday, May 6, 2022

Saturday 5-7-22

Saturday 5-7-22


Teams of 2

AMRAP 24

80 Double Unders 

60 DB Box Step-Overs

40 DB Push Press

20 Devils Press 


DB (50s/35s)

Box (24/20)

Thursday, May 5, 2022

Friday 5-6-22

Friday 5-6-22

AMRAP 30

20 Calorie Row 

20 Wallballs (20/14)

20 Push-ups 

20 Box Jumps 

20 Chest to Bar Pull-ups 

20 Wallball Sit-ups (20/14)

Tuesday, May 3, 2022

Wednesday 5-4-22

 Wednesday 5-4-22

Conditioning:

8 Rounds 

100 Meter Run 

10 Alternating Dumbbell Snatches (50/35)

10 Dumbbell Russian Twists (50/35)


Cap 15:00


On the 2:00 x 7

Deadlifts

Monday, May 2, 2022

Tuesday 5-3-22

 Tuesday 5-3-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Burpees 

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks 

20 Single Arm Overhead KB Squats (53/35)

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

20 Alternating Pistols

Sunday, May 1, 2022

Monday 5-2-22

Monday 5-2-22

On the 2:00 x 5

Front Squats 


Conditioning:

On the 3:00 x 5

Run 200 Meters

20 Kettlebell Swings (53/35)

20 Kettlebell Goblet Lunges (53/35)


Score is your slowest round.

Saturday, April 30, 2022

Saturday 4-30-22

Saturday 4-30-22

Teams of 2

AMRAP 24

40 Foot Handstand Walk 

40 Box Jumps (24/20)

40 Foot Handstand Walk 

40 Alternating Pistols 

40 Foot Handstand Walk 

40 Kettlebell Swings (53/35)


As always, there will be other options in lieu of Handstand Walks.πŸ˜‰

Thursday, April 28, 2022

Friday 4-29-22

Friday 4-29-22

On the 1:30 x 12

Sets 1-3: 3 Tall Snatches 

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch all 3 Positions

Sets 10-12: 1 Snatch


Conditioning:

6 Rounds

6 Snatches (75/55)

8 Lateral Burpees Over Bar

10 Hang Power Cleans (75/55)

Tuesday, April 26, 2022

Wednesday 4-27-22

 Wednesday 4-27-22

Teams of 2

AMRAP 30

40 Calorie Row 

20 Chest to Bar Pull-ups 

40 Lateral Jumps Over the Erg

20 Toes to Bar 

40 Air Squats 

20 Handstand Push-ups

Monday, April 25, 2022

Tuesday 4-26-22

 Tuesday 4-26-22

Conditioning:

AMRAP 15

30 Double Unders 

30 Wallballs (20/14)

30 Wallball Sit-ups (20/14)


EMOM x 8

5 Deadlifts

Sunday, April 24, 2022

Monday 4-25-22

 Monday 4-25-22

EMOM x 8

5 Front Squats 


Rest 4:00


EMOM x 8

5 Strict Press


Conditioning:

AMRAP 5

Burpees

Friday, April 22, 2022

Saturday 4-23-22

 Saturday 4-23-22

Teams of 3

AMRAP 30

60 25 foot Sled Push

90 Dumbbell Shoulder to Overhead 

120 Dumbbell Walking Lunges


Sled (205/160)

DB (50s/35s)

Thursday, April 21, 2022

Friday 4-22-22

 Friday 4-22-22

Conditioning:

7 Rounds 

Work 2:00/Rest 1:00

5 Chest to Bar Pull-ups 

7 Push-ups

9 Air Squats 

Max Calorie Row 


*Score is total calories.


Core Blast:

3 Rounds 

20 DB Deadbugs

20 Plank DB Transfers

20 Side Plank DB Rotations (10/side)

Tuesday, April 19, 2022

Wednesday 4-20-22

 Wednesday 4-20-22


EMOM x 8

5 Front Squats @ 70-75%


Conditioning:

AMRAP 20


4 x DB Farmers Carry (50s/35s)

20 DB Box Step-ups (24/20)(50/35)

4 x DB Overhead/Front Rack Carry (50s/35s)

20 Box Dips (24/20)

Monday, April 18, 2022

Tuesday 4-19-22

Tuesday 4-19-22

Conditioning:

On the :30 x 20 (Alternating Movements)

Max Shuttle Runs

Max Burpees


Skill Conditioning:

5 Rounds 

Work :30/ Rest:30 at each movement 

-Toes to Bar 

-Double Unders 

-Strict Pull-ups 

-Plank Up/Downs

Sunday, April 17, 2022

Monday 4-18-22

 Monday 4-18-22


Conditioning:

14 Calorie Row 

12 Single Arm DB Overhead Squats (50/35)

10 Push-ups 

8 DB Burpees (50/35)


Time Cap 15:00


EMOM x 8

5 Deadlifts @ 70-75%

Friday, April 15, 2022

Saturday 4-16-22

Saturday 4-16-22

AMRAP 24

Teams of 2

40 Calorie Row 

40 Dumbbell Deadlifts (50s/35s)

40 Sit-ups 

40 Kick-outs

40 Dumbbell Tricep Extensions (50/35)


*Every 4:00, complete 20 Jumping Jacks.

Thursday, April 14, 2022

Friday 4-15-22

Friday 4-15-22

On the 1:30 x 12

Sets 1-3: 3 Tall Cleans

Sets 4-6: 3 Position 1 Cleans

Sets 7-9: 2 Position 2 Cleans

Sets 10-12: 2 Cleans


Conditioning:

AMRAP 10

2 Push Jerks (135/95)

2 Back Squats (135/95)


*Increase by 2 reps each round until time expires. (2, 4, 6, 8…)

Tuesday, April 12, 2022

Wednesday 4-13-22

 Wednesday 4-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 


Rest 3:00


EMOM  x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Push-ups 


Rest 3:00


EMOM x 8 (Alternating Movements)

10 Toes to Bar 

30 Mountain Climbers

Monday, April 11, 2022

Tuesday 4-12-22

Tuesday 4-12-22

Conditioning:

21-15-9

Burpee Box Jump-Overs (24/20)

Air Squats

Kettlebell Swings (53/35)


On the 2:00 x 7

Deadlifts

Sunday, April 10, 2022

Monday 4-11-22


Monday 4-11-22

On the 2:00 x 5

Front Squats 


Conditioning:

AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)


Rest 2:00


AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

Friday, April 8, 2022

Saturday 4-9-22

Saturday 4-9-22

Teams of 2

AMRAP 20

Buy In: 32 Shuttle Runs

16 Syncro Wallballs 

Partner 1: 32 Double Unders

16 Syncro Wallball Sit-ups

Partner 2: 32 Double Unders 

16 Syncro Wallball Russian Twists

Partner 1: 32 Double Unders 

16 Syncro Overhead Wallball Lunges

Partner 2: 32 Double Unders 


Wallball Weight: (20/14)

Thursday, April 7, 2022

Friday 4-8-22

Friday 4-8-22

On the 1:30 x 7

Split Jerk


Conditioning:

For Time

1500 Meter Row 

25 Deadlifts (135/95)

25 Squat Cleans (135/95)

25 Push Jerks (135/95)


Time Cap 15:00

Tuesday, April 5, 2022

Wednesday 4-6-22

Wednesday 4-6-22


On the 1:30 x 7

Deadlifts 


Conditioning:

AMRAP 12

10 Box Jump Overs (24/20)

10 Kettlebell Swings (70/53)

10 Alternating Pistols 

10 Toes to Bar

Monday, April 4, 2022

Tuesday 4-5-22

Tuesday 4-5-22

On the 1:30 x 12

Sets 1-3:  3 Tall Snatches

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch at all 3 Positions 

Sets 10-12: 1 Snatch


Conditioning:

AMRAP 10

50 Double Unders 

5 Strict Pull-ups 

5 Strict Ring Dips

Sunday, April 3, 2022

Monday 4-4-22

Monday 4-4-22

On the 2:00 x 5

Pausing Front Squats 


Conditioning:

AMRAP 4

12 Clean and Jerks (95/65)

10 Front Rack Lunges (95/65)

8 Lateral Burpees Over the Bar


Rest 2:00


AMRAP 4

10 Clean and Jerks (115/85)

8 Front Rack Lunges (115/85)

6 Lateral Burpees Over the Bar


Rest 2:00


AMRAP 4

8 Clean and Jerks (135/95)

6 Front Rack Lunges (135/95)

4 Lateral Burpees Over the Bar

Thursday, March 31, 2022

Friday 4-1-22

Friday 4-1-22

Conditioning:

AMRAP 15

20 Calorie Row 

15 Lateral Jumps Over Barbell

10 Overhead Squats (115/85)


On the 2:00 x 7

Deadlifts

Tuesday, March 29, 2022

Wednesday 3-30-22

 Wednesday 3-30-22

On the 2:00 x 5

Pausing Front Squats


Conditioning:

AMRAP 5

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

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


Rest 3:00


Conditioning:

AMRAP 5

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

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

Monday, March 28, 2022

Tuesday 3-29-22

Tuesday 3-29-22

Conditioning:

EMOM x 8 (Alternating Movements)

8 Strict Pull-ups

12 Burpees 

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks

12 V-ups

Rest 3:00

EMOM x 8 (Alternating Movements)

5 ⬇️⬆️ Shuttle Runs

:40 Plank Hold

Sunday, March 27, 2022

Monday 3-28-22

Monday 3-28-22

Conditioning:

For Time

40 Dumbbell Farmers Carry Walking Lunges

30 Dumbbell Push Push

30 Dumbbell Front Rack Walking Lunges

20 Dumbbell Push-ups

20 Dumbbell Overhead Walking Lunges

10 Dumbbell L-sit Press


Dumbbells (50s/35s)

Time Cap 15:00


Accessory Work: 

4 Sets

12 Banded Face-Pulls

12 Hollow-Arch Beat Swings/Static Positions

Thursday, March 24, 2022

Friday 3-25-22

Friday 3-25-22

WARM UP GAMES!!! πŸ₯³

BIRTHDAY WOD!


For Time

Round 1:

25 Running Mans

25 Clean and Jerks

25 Burpees

Round 2:

25 Running Mans

25 Back Squats

25 Sit-ups 

Round 3:

25 Running Mans

25 Shoulder to Overhead

25 Kick-outs


Birthday Buy Out: 74 Alternating Pistols


Barbell Weight: Something challenging, yet FUN!πŸ˜ƒ


Time Cap 25:00

Tuesday, March 22, 2022

Wednesday 3-23-22

Wednesday 3-23-22

Row Conditioning:

500 Meters

400 Meters

300 Meters 

200 Meters 

Rest :30 between each set

Record Total Time


Conditioning:

AMRAP 6

16 Wallballs (20/14)

8 Strict Handstand Push-ups 

Rest 3:00

AMRAP 6

8 Calorie Row

16 Overhead WB Lunges (20/14)

Monday, March 21, 2022

Tuesday 3-22-22

Tuesday 3-22-22

Conditioning:

For Time

21-15-9

Pull-ups 

Burpees

9-15-21

Toes to Bar 

Air Squats 


Time Cap 15:00


On the 2:00 x 5

Deadlifts

Sunday, March 20, 2022

Monday 3-21-22

Monday 3-21-22

Front Squats 

On the 2:00 x 5


Conditioning:

AMRAP 15

20 Double Unders 

20 Single Arm KB Overhead Squats (53/35)

20 Kettlebell Swings (53/35)

20 Push-ups

Thursday, March 17, 2022

Friday 3-18-22

 Friday 3-18-22

Teams of 2

AMRAP 18

80 Double Unders 

60 Alternating Hang Dumbbell Clean and Jerks (50/35)

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

20 Dumbbell Burpees (50/35)


Core Blast:

3 Sets

20 Alternating Hanging Knee Raises

10 Strict Hanging Knee Raises

Tuesday, March 15, 2022

Wednesday 3-16-22

Wednesday 3-16-22

3 Rounds 

Work :60/Rest :30

- Hips to Bar

- Handstand Push-ups

- Rope Climbs

- Hollow Hold

- Plank

- Assault Bike

- Rest

Tuesday 3-15-22

Tuesday 3-15-22

Deadlifts

On the 2:00 x 5


Conditioning:

AMRAP 10

50 Double Unders

10 Toes to Bar 

10 Hang Power Cleans (135/95)

Sunday, March 13, 2022

Monday 3-14-22

 Monday 3-14-22

Front Squats

On the 2:00 x 5


Conditioning:

AMRAP 4

9 Calorie Row

7 Push Press (135/95)

5 Burpees

Rest 2:00

AMRAP 4

9 Calorie Row 

7 Push Press (115/85)

5 Burpees

Rest 2:00

AMRAP 4

9 Calorie Row 

7 Push Press (105/75)

5 Burpees

Friday, March 11, 2022

Saturday 3-12-22

Saturday 3-12-22


Conga Line Style 

Teams of 3

3 Rounds 


16/14 Cal Row-14 Push-ups-14 OHS


16/14 Cal Row-14 TTB-14 FR Lunges


16/14 Cal Row-14 Box Step-ups-14 Push Press


Barbell: (65/45)

Box: (24/20)

Thursday, March 10, 2022

Friday 3-11-22

Friday 3-11-22 


Open Workout 22.3

For Time

21 Pull-ups 

42 Double Unders 

21 Thrusters (95/65)

18 Chest to Bar Pull-ups 

36 Double Unders 

18 Thrusters (115/75)

15 Bar Muscle-ups

30 Double Unders 

15 Thrusters (135/85)


Time Cap 12:00


Please see SCALED and FOUNDATION variations on games.CrossFit.com website.


Review the workout standards at games.CrossFit.com before attempting.


#crossfitanchorage #crossfit #nobullcrossfitgames

Tuesday, March 8, 2022

Wednesday 3-9-22

Wednesday 3-9-22


Open Intramural Points up for grabs!


EXTREME BURPEE B-BALL WARM-UP!!πŸ˜ƒ


Conditioning:

AMRAP 16

16 Plank Up-Downs

8 ⬇️⬆️ Shuttle Runs 

6 ⬇️⬆️ Walking Lunges

4 ⬇️⬆️ Handstand Walks

Monday, March 7, 2022

Tuesday 3-8-22

Tuesday 3-8-22


EMOM x 6. (Alternating Movements)

10 Chest to Bar Pull-ups 

20 Alternating Pistols 


Rest 2:00


EMOM x 6 (Alternating Movements)

10 Thrusters (95/65)

15 V-ups


Rest 2:00


EMOM x 6 (Alternating Movements)

10 Handstand Push-ups 

15 Burpees

Sunday, March 6, 2022

Monday 3-7-22

Monday 3-7-22

On the 1:30 x 10

Sets 1-2: 3 Tall Snatches

Sets 3-4: 3 Snatch Balance 

Sets 5-6: 3 Position Snatch 

Sets 7-10: 1 Snatch 


Conditioning:

AMRAP 10

40 Double Unders 

10 Overhead Squats (115/85)

Friday, March 4, 2022

Saturday 4-5-22

Saturday 4-5-22

Active Recovery Partner WOD!


Super important we keep moving after completing 22.2. Tomorrow’s class will do the trick!😊

Friday 3-4-22

Friday 3-4-22 

Open Workout 22.2


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


For Time 


Deadlifts (235/155)

Bar-Facing Burpees 

Time Cap 10:00


Please see SCALED and FOUNDATION variations on games.CrossFit.com website.


Review the workout standards at games.CrossFit.com before attempting.


#crossfitanchorage #crossfit #nobullcrossfitgames

Tuesday, March 1, 2022

Wednesday 3-2-22

Wednesday 3-2-22


John Michael Metherell

Memorial WOD


3 Rounds

1 Winter Bear Complex (115/75)

21 Box Jump Overs (24/20)


1 Winter Bear Complex =

3 sets of:

1 Power Clean

1 Front Squat

1 Deadlift

1 Hang Power Clean 

1 Push Jerk


(All 3 sets meant to be unbroken/don’t let go of the barbell)

Monday, February 28, 2022

Tuesday 3-1-22

Tuesday 3-1-22

Teams of 2

AMRAP 24

50 Calorie Row

25 Syncro Kettlebell Swings (53/35)

25 Syncro Air Squats 

25 Syncro Kick-Outs

Sunday, February 27, 2022

Monday 2-28-22

Monday 2-28-22


Conditioning:

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Handstand Push-Ups


Rest 3:00


EMOM x 6 (Alternating Movements)

10 Clean and Jerks (95/65)

15 AbMat Sit-ups 


Rest 3:00


EMOM x 6 (Alternating Movements)

10 Power Snatches (95/65)

10 Bar Facing Burpees

Friday, February 25, 2022

Thursday, February 24, 2022

Friday 2-25-22

Friday 2-25-22

Open Workout 22.1


Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches (50/35)

15 box jump-overs (24/20)


Please see SCALED and FOUNDATION variations on games.CrossFit.com website.


Review the workout standards at games.CrossFit.com before attempting.


#crossfitanchorage #crossfit #crossfitgames

Tuesday, February 22, 2022

Wednesday 2-23-22

Wednesday 2-23-22

On the 2:00 x 7

Sets 1-3: 1 Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Sets 4-5: 5 Push Press

Set 6: 5 Push Jerks

Set 7: 5 Split Jerks


Conditioning:

AMRAP 15

10 Shuttle Runs (35 feet/length)

10 Box Jumps (24/20)

10 Push-ups 

10 Air Squats

Monday, February 21, 2022

Tuesday 2-22-22

Tuesday 2-22-22

Conditioning:

4 Rounds 

15/12 Calorie Row 

12 Single Arm Dumbbell Overhead Squats (50/35)

12 Dumbbell Suitcase Deadlifts (50/35)

*6 Reps each arm.


Core Blast:

3 Rounds not for Time

20 Dumbbell Russian Twists (50/35)

20 Straight Leg V-Ups

50 Hollow Hold Flutter Kicks

Sunday, February 20, 2022

Monday 2-21-22

 Monday 2-21-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Chest to Bar Pull-ups 

30 Double Unders 


Rest 3:00


EMOM x 6 (Alternating Movements)

3 Wall Walks

20 Kick-outs


Rest 3:00


EMOM x 6 (Alternating Movements)

14 Alternating Dumbbell Hang Clean and Jerks (50/35)

14 Alternating Snatches (50/35)

Thursday, February 17, 2022

Friday 2-18-22

Friday 2-18-22

On the 1:30 x 9

Sets 1-3: 3 Tall Snatches

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 2 Hang Snatches


Conditioning:

10 Rounds

9 Power Snatches (95/65)

35 Double Unders 


Time Cap 12:00

Tuesday, February 15, 2022

Wednesday 2-16-22

 Wednesday 2-16-22

Conditioning 2

AMRAP 9

3 Thrusters (95/65)

3 Bar Facing Burpees

3 Chest to Bar Pull-ups 


*Increase by 3 reps each round until the time expires.


Accessory Work:

3 Sets

10 Banded Face Pulls

10 Right Leg Glute Bridge with 2 second hold 

10 Left Leg Glute Bridge with 2 second hold

Monday, February 14, 2022

Tuesday 2-15-22

 Tuesday 2-15-22

EMOM x 10 (Alternating Movements)

- Max Handstand Walk Distance or Bear Crawl Distance

- :30 Hollow Hold


Conditioning:

5 Rounds

15 Calorie Row

12 Single Arm Dumbbell Push Jerk (50/35) (6 each arm)

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


12:00 Cap

Sunday, February 13, 2022

Monday 2-14-22

 Monday 2-14-22

Take 15:00 to work on Bar Muscle Ups or BMU Progressions.


Conditioning:

AMRAP 15

7 Handstand Push-ups 

7 Deadlifts (235/165)

7 Box Jump Overs (24/20)

Friday, February 11, 2022

Saturday 2-12-22

 Saturday 2-12-22

Teams of 2

Buy In: 100 Jumping Jacks


10-20-30-40-30-20-10

Med Ball Thrusters (20/14)

Med Ball Sit-ups (20/14)

Plank Over Med Ball (20/14)


Buy Out: 100 Jumping Jacks

Thursday, February 10, 2022

Friday 2-11-22

 Friday 2-11-22


EMOM x 6 (Alternating Movements)

3 Wall Walks 

40 Double Unders 


Conditioning:

AMRAP 20

8 Toes to Bar 

10 Alternating Pistols 

14/12 Calorie Row

Tuesday, February 8, 2022

Wednesday 2-9-22

 Wednesday 2-9-22


On the 1:30 x 9

Sets 1-3: 2 High Hang High Pulls + 1 High Hang Clean

Sets 4-6: 2 Tall Cleans

Sets 7-9: 1 Full Clean


Conditioning:

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

Single Arm Overhead Dumbbell Squat (50/35)

Push-ups 


8:00 Time Cap


Immediately into 7:00 to find a heavy Clean and Jerk.

Monday, February 7, 2022

Tuesday 2-8-22

Tuesday 2-8-22


On the 2:30 x 6

30 Double Unders 

20 Mountain Climbers

10 Box Jump Overs (24/20)


Slowest round is your score.


Core Tabata 

Glute Bridge Hold

Right Side Plank 

Left Side Plank 

Straight Leg Toe Touches

Sunday, February 6, 2022

Monday 2-7-22

 Monday 2-7-22


Open 20.1

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees


Cap 15:00

Friday, February 4, 2022

Saturday 2-5-22

Saturday 2-5-22


Teams of 3

AMRAP 28

90 Kickouts

90 Dumbbell Split Jerks (50/35)

90 Box Jumps (24/20)


Every 4:00, all members complete 40 Double Unders.

Thursday, February 3, 2022

Friday 2-4-22

 Friday 2-4-22

Open 21.3 & 21.4

15 Front Squats 

30 Toes to Bar

15 Thrusters 

Rest 1:00

15 Front Squats

30 Chest to Bar Pull-ups 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Bar Muscle Ups

15 Thrusters 


15:00 Time Cap

Barbell (95/65)


Immediately into 7:00 to find heavy complex.


1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

Tuesday, February 1, 2022

Wednesday 2-2-22

 Wednesday 2-2-22

EMOM x 6 (Alternating Movements)

5 Strict HSPU + 5 Kipping HSPU

15 Wallballs (20/14)


Rest 3:00


EMOM x 6 (Alternating Movements)

20 Alternating DB Snatches (50/35)

20 AbMat Sit-ups


Rest 3:00


EMOM x 6 (Alternating Movements)

20 Plank Up/ Downs

Max Shuttle Runs

Monday, January 31, 2022

Tuesday 2-1-22

 Tuesday 2-1-22

Teams of 2

AMRAP 24

40 Calorie Row 

40 Single Arm DB Overhead Lunges (50/35)

40 Foot Handstand Walk 

40 Lateral Jumps Over the Parallette 


Core Blast:

3 Sets 

30 Kettlebell Slashers (15 each side)

15 Hollow Rocks

15 Arch Pulses

Sunday, January 30, 2022

Monday 1-31-22

 Monday 1-31-22

On the 1:30 x 6

Sets 1-2: 3 Position 1 Snatches

Sets 3-4: 2 Position 2 Snatches 

Sets 5-6: 2 Snatches


Conditioning:

2 Rounds 

50 Double Unders 

20 Overhead Squats (115/85)

40 Double Unders 

20 Chest to Bar Pull-ups 

30 Double Unders 

20 Power Snatches (115/85)


Time Cap 15:00

Friday, January 28, 2022

Saturday 1-29-22

Saturday 1-29-22


Teams of 2

3 Rounds

4:00 Max Calorie Row

3:00 Max Rope Climbs

2:00 Max Shuttle Runs

1:00 Max Alternating Pistols

Tuesday, January 25, 2022

Wednesday 1-26-22

Wednesday 1-26-22

4 Rounds For Time

20 MedBall Toe Taps

15 MedBall Sit-ups 

10 MedBall Thrusters 


MedBall (20/14)

Time Cap 8:00


Take 20:00 to find a One Rep Max Clean and Jerk.

Monday, January 24, 2022

Tuesday 1-25-22

 Tuesday 1-25-22

EMOM x 5

5-7 Strict Pull-ups 

Rest 2:00

EMOM x 5

:30 Hollow Hold


Conditioning:

AMRAP 12

21 Calorie Row 

15 Lateral Jumps Over the Erg

9 Push-ups

Sunday, January 23, 2022

Monday 1-24-22

Monday 1-24-22

Conditioning:

AMRAP 6

40 Double Unders

20 Kettlebell Swings (53/35)

10 Burpees


Take 20:00 to find One Rep Max Deadlift

Friday, January 21, 2022

Saturday 1-22-22

 Saturday 1-22-22

Teams of 2

AMRAP 24

40 Overhead Single Arm Lunges

40 Alternating Dumbbell Snatches

40 Dumbbell Box Step-Ups

40 AbMat Sit-Ups


*Every 3:00, complete 5 burpees.


DB (50/35)

Box (24/20)

Thursday, January 20, 2022

Friday 1-21-22

Friday 1-21-22

3 Rounds

Work 1:15/Rest :45

Sled Push

Bar Muscle Up/Progressions 

Handstand Walk/Progressions 

Overhead Squat :15 Hold x 3

Assault Bike Calories 

Rest

Tuesday, January 18, 2022

Wednesday 1-19-22

 Wednesday 1-19-22

Conditioning:

AMRAP 20

Buy In: 1,000 Meter Row 

10 Handstand Push-Ups

10 Box Jumps (24/20)

10 Kettlebell Russian Twists (53/35)

10 Goblet Reverse Lunges (53/35)


Core Blast: 

5 Sets Not for Time

:30 Hollow Hold

:30 Arch Hold

Monday, January 17, 2022

Tuesday 1-18-22

 Tuesday 1-18-22

On the 2:00 x 6

Deadlifts


Conditioning:

AMRAP 15

5 Chest to Bar Pull-Ups

7 Push-Ups

9 Air Squats

Sunday, January 16, 2022

Monday 1-17-22

 Monday 1-17-22

On the 1:30 x 6

Press, Push Press, Push Jerk


Conditioning:

EMOM x 8 (Alternating Movements)

3 Wall Walks

40 Double Unders 


Rest 3:00


EMOM x 8

20 Bulgarian Split Squats (35s/20s)

:45 Plank Hold

Friday, January 14, 2022

Saturday 1-15-22

 Saturday 1-15-22

Teams of 2

AMRAP 24

80 Double Unders 

60 Mountain Climbers

40 Alternating Pistols 

20 Chest to Bar Pull-Ups

Thursday, January 13, 2022

Friday 1-14-22

 Friday 1-14-22

On the 2:00 x 6

Deadlifts


Conditioning:

AMRAP 16

6 Split Jerks (135/95)

8 Front Squats (135/95)

10 Toes to Bar

Tuesday, January 11, 2022

Wednesday 1-12-22

 Wednesday 1-12-22

Conditioning:

AMRAP 5

21 Calorie Row 

9 Clean and Jerks (75/55)

3 Burpees Over the Bar

Rest 2:00

AMRAP 5

15 Calorie Row 

7 Clean and Jerks (95/65)

3 Bar Over Burpees

Rest 2:00

AMRAP 5

9 Calorie Row 

5 Clean and Jerks (115/85)

3 Burpees Over the Bar

Monday, January 10, 2022

Tuesday 1-11-22

Tuesday 1-11-22


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


Conditioning:

AMRAP 20

20 Single Arm Kettlebell Overhead Squats (35/26) (10/side)

15 AbMat Sit -Ups

10 Push-Ups

5 x 80 Foot Shuttle Runs

Monday 1-10-22

Monday 1-10-22


Conditioning:

AnchorTown Throwdown 

Event 3: Grip and Bear It 


Buy In: 150 Double Unders

18-12-6

Dumbbell Box Step-Overs

Devils Press

Dumbbells Hang Cleans


Time Cap 15:00

DB (50s/35s)

Box (24/20)


Accessory Work:

3 Sets

20 Paloff Press with 5 Second Hold

20 Lat Pull-Downs

100 Hollow Hold Flutter Kicks

Tuesday, January 4, 2022

Wednesday 1-5-22

 Wednesday 1-5-22


Conditioning:

AMRAP 10

25 Double Unders 

20 Kettlebell Swings (53/35)

15 Box Jumps (24/20)

10 Push-Ups


Rest 3:00


AMRAP 10

25 Double Unders 

20 Box Step-Ups (24/20)

15 Air Squats 

10 Kick-Outs

Monday, January 3, 2022

Tuesday 1-4-22

Tuesday 1-4-22


On the 1:30 x 9

Sets 1-3: 3 Position 1 Power Snatches

Sets 4-6: 2 Position 2 Power Snatches 

Sets 7-9: 1 Power Snatch


Conditioning:

AMRAP 12

8 Power Snatches (95/65)

8 Overhead Squats (95/65)

8 Front Rack Lunges (95/65)

Monday 1-3-22

Monday 1-3-22


Conditioning:

On the 3:00 x 6

15 Calorie Row

12 Reverse Lunges 

9 Burpees

6 Toes to Bar 


Core Blast:

3 Sets

20 Toe Reaches

20 Leg Raises

20 Plank Up/Downs