Wednesday 5-31-23

Wednesday 5-31-23

Conditioning:

3 Rounds

20 Cal Row

20 Burpees

20 Box Jump-Overs (24/20)

20 Wallballs (20/14)

20 Toes to Bar

20 Pistols (10 Right/10 Left)

Cap 25:00

Choose 5:00 Cool Down Run, Bike or Row.

Tuesday 5-30-23

Tuesday 5-30-23

Conditioning:

AMRAP 6

30 Double Unders 

20 Box Step-Ups (24/20)

10 V-Ups

Rest 3:00

AMRAP 6

30 Toe Taps to Target (45# plate)

20 Box Step-Ups (24/20)

10 Sit-Ups

Accessory Work:

3 Sets 

20 Single Arm KB Deadbugs (10 each side)

20 Plank Shoulder Taps

Monday 5-29-23

Monday 5-29-23

Memorial Day MURPH HERO WOD, 10:00am at CrossFit Anchorage. 🇺🇸

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run

RX: Weighted Vest (20/14)

We gather as a community to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸

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. 

We will have a potluck immediately afterwards! Plan on 30 + people!😃

Family and friends are welcome to join in the workout and potluck. Please keep in mind for your well being, you must have at least 6 months of CrossFit experience or be a current member to participate in the workout. Modifications will be provided based on your current fitness level.

We are honored to remember those who have sacrificed their lives for our freedom as we participate in the annual Memorial Day Murph hero WOD.🇺🇸🇺🇸🇺🇸

Saturday 5-27-23

Saturday 5-27-23

AMRAP 24

Teams of 2

Buy In: 200 Foot Handstand Walk

10 DB Farmers Carry Laps

20 DB Box Step-Overs

30 DB Shoulder to Overhead

DB (50s/35s)

Box (24/20)

Handstand Walk Scales will be provided.😊

Friday 5-26-23

Friday 5-26-23

Conditioning:

800 Meter Run

40 Single Arm KB Overhead Squats

40 Sit-ups 

600 Meter Run 

30 Single Arm KB Overhead Squats

30 Sit-ups 

400 Meter Run

20 Single Arm KB Overhead Squats

20 Sit-ups 

200 Meter Run

10 Single Arm KB Overhead Squats

10 Sit-ups 

KB (53/35)

Cap 25:00

Cool Down

Wednesday 5-24-23

Wednesday 5-24-23

Conditioning:

AMRAP 5

12/10 Calorie Row 

15 Chest to Bar Pull-ups 

20 Air Squats 

Rest 2:00

AMRAP 5

12/10 Calorie Row 

15 Wallballs (20/14)

20 Box Jumps (24/20)

Rest 2:00

AMRAP 5

12/10 Calorie Row 

15 Push-ups 

20 Alternating Pistols

Accessory Work:

2 Super Sets

1:00 Hollow Hang

20 Banded Toes to Bar

Rest 3:00

Then…Max Hang (Any Grip)

*Photo courtesy of FaithRX

Tuesday 5-23-23

Tuesday 5-23-23

On the 2:00 x 8

2 Complexes

Complex = 

1 Hang Power Clean

1 Power Clean

1 Clean

Conditioning:

On the 2:00 x 5:

10 Deadlifts @ 65% 

10 Handstand Push-Ups

*Slowest round is score.

Photo courtesy of FaithRX

Monday 5-22-23

Monday 5-22-23

Conditioning:

AMRAP 20

Buy In: 1600 Meter Run

10 Power Snatches

10 Overhead Squats 

BB: 80% Power Snatch

Skill Session:

Toes to Bar and/or Handstand Walk

Saturday 5-20-23

Saturday 5-20-23

AMRAP 24

Teams of 2

40 Calorie Row 

30 Kettlebell Swings (53/35)

20 Burpees

*Every 3:00, complete 10 Syncro Air Squats.

Friday 5-19-23

Friday 5-19-23

Conditioning:

4 Rounds

Work 2:00/Rest 1:00

20 Double Unders 

10 Push-ups 

Max Toes to Bar

Rest 2:00

4 Rounds

Work 2:00/Rest 1:00

20 Double Unders 

10 Push-ups 

Max Pull-ups

Wednesday 5-17-23

Wednesday 5-17-23

Conditioning:

4 Rounds

400 Meter Run

8 Right DB Snatches

8 Left DB Snatches

8 Right Front Rack Lunges

8 Left Front Rack Lunges

Cap 20:00

DB (50/35)

Accessory Work:

3 Sets

12 DB Floor Press

12 Single DB Tricep Extensions 

12 DB Russian Twists

Tuesday 5-16-23

 Tuesday 5-16-23

Conditioning:

1-2-3-4-5

Wall Walks

Push-ups 

V-ups 

Cap 10:00

Rest 5:00

5-4-3-2-1

Wall Walks

Push-ups 

V-ups

Cap 10:00

Accessory Work:

3 Sets

1:00 Hollow Hang

20 Hollow/Arch Swings

:30 Hollow Hold

:30 Arch Hold

Monday 5-15-23

 Monday 5-15-23

On the 1:30 x 4

2 Complexes

Complex =

1 Power Clean

1 Thruster

1 Jerk

Conditioning:

AMRAP 2

Complexes @ 70% Jerk

Rest 2:00

AMRAP 2

Complexes @ 60% Jerk

Finisher:

15-10-5

Burpees

Sit-ups

Saturday 5-13-23

Saturday 5-13-23

Teams of 2

80 WB Box Step-Ups

80 WB Sit-Ups

800 Meter WB Run

60 WB Box Step-Ups

60 WB Sit-Ups

600 Meter WB Run

40 WB Box Step-Ups

40 WB Sit-Ups

400 Meter WB Run

20 WB Box Step-Ups

20 WB Sit-Ups

200 Meter WB Run

Time Cap 24:00

WB (20/14)

Box (24/20)

Friday 5-12-23

 Friday 5-12-23

Conditioning:

60 DB Thrusters (50s/35s)

*Every time you break, complete a 100 Meter Run.

Cap 20:00

Accessory Work:

Accumulate 20 Strict Pull-ups 

Accumulate 4:00 Plank Hold (Any variation)

Wednesday 5-10-23

 Wednesday 5-10-23

Skill Session:

10:00 to work on Handstand Walk or Double Unders

Conditioning:

80 Calorie Row

80 Toes to Bar

80 DB Burpees to Overhead (50s/35s)

Partition any way, Cap 20:00.

Tuesday 5-9-23

 Tuesday 5-9-23

Conditioning:

8 Rounds

20 Double Unders 

5 Hang Power Snatches

5 Overhead Squats 

Cap 10:00

Rest 5:00

8 Rounds

20 Lateral Jumps Over the Bar

5 Front Squats 

5 Shoulder to Overhead

Cap 10:00

BB (115/85)

Monday 5-8-23

 Monday 5-8-23

Conditioning:

AMRAP 16

Buy In: 800 Meter Run

6-12-18-24 and so on

Pull-ups 

Push-ups 

Reverse Lunges

Immediately after 16 minutes expire, complete an 800 Meter Run (Cap 6:00)

Take 10:00 for cool down and stretching.

Saturday 5-6-23

 Saturday 5-6-23

Teams of 2

AMRAP 24

10 Small Sled Pulls (180/135)

20 Wallball Shots Over the Box (60”)(20/14)

30 Clear Over Mat Jumps (3’)

*Every 4:00, both people complete 10 sit-ups.

Friday 5-5-23

 Friday 5-5-23

Conditioning:

Teams of 2

AMRAP 20 

200 Meter Run

40 Alternating Dumbbell Snatches(50/35)

40 DB Goblet Squats (50/35)

Core Blast:

3 Sets

10 Knee to Chest

20 Toe Touches

10 Hollow Rocks

Wednesday 5-3-23

 Wednesday 5-3-23

Conditioning:

EMOM x 4

10 Hang Power Cleans @65%

Rest 2:00

EMOM x 4

12 V-ups 

Rest 2:00

EMOM x 4

10 Deadlifts @65%

Rest 2:00

EMOM x 4

12 Lateral Burpees Over Bar

Rest 2:00

EMOM x 4

10 Push Jerks @65%

Tuesday 5-2-23

 Tuesday 5-2-23

Conditioning:

4 Rounds 

200 Meter Run

10 Push-ups 

15 Kettlebell Swings (53/35)

20 Air Squats 

Cap 16:00

Accessory Work:

Accumulate 20 Strict Pull-ups

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