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

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

Saturday 2-26-22

Saturday 2-26-22

Mobility 

Warm Up Game

Active Recovery Partner WOD

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

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

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

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)

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

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

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

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)

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

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

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.

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

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

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.

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

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