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

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)

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

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

Friday 3-25-22

Friday 3-25-22

WARM UP GAMES!!! 🥳

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!😃

Time Cap 25:00

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)

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

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

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

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)

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

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)

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

Wednesday 3-9-22

Wednesday 3-9-22

Open Intramural Points up for grabs!

EXTREME BURPEE B-BALL WARM-UP!!😃

Conditioning:

AMRAP 16

16 Plank Up-Downs

8 ⬇️⬆️ Shuttle Runs 

6 ⬇️⬆️ Walking Lunges

4 ⬇️⬆️ Handstand Walks

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

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)

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

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)