Thursday, February 29, 2024

Friday 3-1-24

 Friday 3-1-24

24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time cap: 15 minutes

DB (50/35)

Tuesday, February 27, 2024

Wednesday 2-28-24

 Wednesday 2-28-24

Conditioning:

3 Rounds

Work :40/ Rest :20

* 5 Pull-Ups + 5 Toes to Bar

* Bike Calories 

* 10-15 DB Clean and Jerks (50s/35s)

* Ski Calories

* 10-15 Wallballs (20/14)

* Shuttle Runs

* Rest

Monday, February 26, 2024

Tuesday 2-27-24

 Tuesday 2-27-24

Jump Rope Technique 


Conditioning:

40 Calorie Row 

10 Box Jump Overs

30 Calorie Row 

10 Box Jump Overs

20 Calorie Row 

10 Box Jump Overs

10 Calorie Row 

10 Box Jump Overs

Box(24/20)


Sunday, February 25, 2024

Monday 2-26-24

 Monday 2-26-24

Muscle Snatch

Snatch Balance


Conditioning:

AMRAP 6

3-6-9-12 and so on

Power Snatches

Overhead Squats 


BB(95/65)

Friday, February 23, 2024

Saturday 2-24-24

 Saturday 2-24-24

Teams of 3-5

4 Rounds

6 Sandbag Cleans (100/75)

8 Toes to Bar 

10 KB Goblet Reverse Lunges (53/35)

12 Kettlebell Swings (53/35)

14 KB Goblet Squats (53/35)

Thursday, February 22, 2024

Friday 2-23-24

 Friday 2-23-24

Conditioning:

AMRAP 12

20 Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Bar Facing Burpees

Immediately into…

5:00 to establish a heavy Clean and Jerk

Tuesday, February 20, 2024

Wednesday 2-21-24

 Wednesday 2-21-24

Conditioning:

EMOM X 20

Minute 1: 7 Squat Cleans (105/85)

Minute 2: 4 Wall Walks

Minute 3: 15 Wallballs (20/14)

Minute 4: 7 Power Snatches (105/85)

Minute 5: Rest


Recovery:

4 Rounds

1:30 Jog/Bike/Row

1:30 Stretch

Monday, February 19, 2024

Tuesday 2-20-24

 Tuesday 2-20-24

On the 1:30 x 3

15 Box Jumps (20/24)

10 Push-ups

Rest 2:00

On the 1:30 x 3

15 Box Jump Overs (24/20)

10 V-Ups

Rest 2:00

On the 1:30 x 3

15 Burpee Box Jump Overs (24/20)


Accessory Strength:

3 Sets

100 Ft/each  Single Arm KB Bottoms Up Carry

10/each Half Kneeling Banded Single Arm Rows

10/each Half Kneeling Banded Single Arm Press

Sunday, February 18, 2024

Monday 2-19-24

 Monday 2-19-24

Conditioning:

3 Rounds

15/12 Calorie Row 

10 Alternating DB Snatches (50/35)

8 Chest to Bar Pull-ups 

Into…

3 Rounds

8 Toes to Bar

10 Alternating DB Snatches (50/35)

15/12 Calorie Row 


Skill Focus:

Bar Muscle Up/Progressions 

Lat Strength

Friday, February 16, 2024

Saturday 2-17-24

 Saturday 2-17-24

In Memory of Sadie Jane Huffer


“SADIE JANE”

AMRAP 23:00

16 SHUTTLE RUNS (25FT*)

9 BAR FACING BURPEES

3 POWER CLEANS
COMP (185/125)


RX (155/105)


SCALED (135/95)


* EACH 25’ LINE TOUCH IS 1 REP


* **16, 9, 3***

23 - YEAR 2023

16 - BIRTHDAY DAY

9 - SOFTBALL JERSEY

3 - TRINITY, KIDS, SISTERS 


POWER CLEANS- LOVED EM’

BURPEES- DISLIKED EM’

SHUTTLE RUNS-TRIBUTE TO HER RUNNING & TRIATHLON INVOLVEMENT AND HER HUSBAND WHO IS A TRACK COACH


All are welcome. Please reserve your spot on the MindBody fitness app prior to arrival. There will be a potluck style brunch immediately after the workout.😊


#crossfit #sadiejane #crossfitcommunity #crossfitanchorage

Thursday, February 15, 2024

Friday 2-16-24

 Friday 2-16-14

Conditioning:

100 Double Unders 

75 Air Squats

50 Sit-ups 

25 Hand Released Push-ups 

50 Sit-ups 

75 Air Squats 

100 Double Unders

Cap 20:00


Recovery:

3 Rounds

1:00 Ski, Jog, Row, Bike

1:00 Plank

Tuesday, February 13, 2024

Wednesday 2-14-24

 Wednesday 2-14-24

Teams of 2

AMRAP 20

30 Calorie Row 

160 Ft. Farmers Carry

30 Calorie Row

160 Ft. Overhead Carry

30 Ft. Farmers Hold Walking Lunges 


DB(50s/35s)


Accessory:

Accumulate

30 Chest to Bar Pull-ups 

60 V-ups

Monday, February 12, 2024

Tuesday 2-13-24

 Tuesday 2-13-24


Snatch Complex


Conditioning:

AMRAP 4

7 Power Snatches (95/65)

14 Lateral Jumps Over Barbell

Rest 2:00

AMRAP 4

7 Shoulder to Overhead (115/85)

21 Double Unders

Rest 2:00

AMRAP 4 

7 Front Squats (135/95)

28 Speed Steps

Sunday, February 11, 2024

Monday 2-12-24

 Monday 2-12-24

23.1

AMRAP 14

60 Calorie Row 

50 Toes to Bar 

40 Wallballs (20/14)

30 Cleans

20 Muscle Ups


Rest 4:00


Take 6:00 to find a heavy complex.

Complex:

1 Clean + 1 Front Squat + 1 Shoulder to Overhead

Friday, February 9, 2024

Saturday 2-10-24

 Saturday 2-10-24

Teams of 2

AMRAP 24

6 Wall Walks

240 Ft Double Kettlebell Front Rack Carry

36 Double Kettlebell Deadlifts 


*Every 3:00, both complete 12 Air Squats


KB (53s/35s)

Thursday, February 8, 2024

Friday 2-9-24

 Friday 2-9-24

Conditioning:

17.5

10 Rounds

9 Thrusters (95/65)

35 Double Unders


Skill Work:

Bar Muscle Up Progressions


Or


Pulling Strength

Tuesday, February 6, 2024

Wednesday 2-7-24

 Wednesday 2-7-24

Front Squats & Back Squats


Conditioning:

On the 2:00 x 6

24 Cross Overs

7 Burpee Pull-ups

Monday, February 5, 2024

Tuesday 2-6-24

 Tuesday 2-6-24

Conditioning:

4 Rounds

Work :30/Rest :30

Double DB Box Step Overs (50s/35s) (24/20)

Double DB Deadlifts (50s/35s)

Double DB Clean and Jerks (50s/35s)

Alternating DB Snatches (50/35)

*Score is Total Reps


Recovery:

3 Rounds

1:00 Jog, Row, Bike, or Ski

1:00 Plank

Sunday, February 4, 2024

Monday 2-5-24

 Monday 2-5-24

Push Press & Split Jerk


Conditioning:

AMRAP 7

10 Toes to Bar

10 Box Jump Overs (24/20)

10 Wallballs (20/14)

Friday, February 2, 2024

Saturday 2-3-24

 Saturday 2-3-24

Teams of 2

3 Rounds

Work 7:00/Rest 1:00

But In: 50 Calorie Row 

AMRAP 

6 Handstand Push-ups 

8 Alternating Pistols

10 Sit-ups

Thursday, February 1, 2024

Friday 2-2-24

 Friday 2-2-24

Conditioning:

18.2 & 18.2A

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

DB Front Squats (50s/35s)

Bar Facing Burpees


Immediately into Max Clean


Cap 12:00


Tabata Core Blast:

4 Rounds

V-ups

Flutter Kicks

L-Sit on Parallettes

Tuesday, January 30, 2024

Wednesday 1-31-24

 Wednesday 1-31-24

Push Press & Split Jerks


Conditioning:

On the 4:00 x 4

500 Meter Row

12 Burpee Box Jump Overs (24/20)

Monday, January 29, 2024

Tuesday 1-30-24

 Tuesday 1-30-24

Conditioning:

AMRAP 20 

40 Ft Handstand Walk

40 DB Overhead Walking Lunges (50s/35s)

10 Shuttle Runs


Accessory Strength:

20/Side Single Arm Banded Lat Pull Downs

20 DB Pull Overs

10/Side KB Windmills

Sunday, January 28, 2024

Monday 1-29-24

 Monday 1-29-24

Front Squats


Conditioning:

15-12-9-6-3

DB Thrusters (50s/35s)

Burpee Pull-Ups

Cap 12:00


Skill Work:

Bar Muscle Ups

Toes to Bar

Friday, January 26, 2024

Saturday 1-27-24

 Saturday 1-27-24

Teams of 2

AMRAP 20

160 Ft. Single Arm Overhead Walk

40 Single Arm Russian Kettlebell Swings 

40 Kettlebell Box Step-Ups


KB (53/35)

Box (24/20)

Thursday, January 25, 2024

Friday 1-26-24

 Friday 1-26-24

Conditioning:

16.4

AMRAP 13

55 Deadlifts (225/155)

55 Wallballs (20/14)

55 Calorie Row

55 Handstand Push-ups 


Accessory Strength:

3 Sets

:30 Hollow Hang

:30 Tuck Hang

:30 Arch Hang


*Rest :30-:60 after each hang

Tuesday, January 23, 2024

Wednesday 1-24-24

 Wednesday 1-24-24

Front Squats


Conditioning:

5 Rounds

Work :30/Rest :30


Max Toes to Bar

Max Push-ups

Max V-Ups

Max Alternating Pistols

Monday, January 22, 2024

Tuesday 1-23:24

 Tuesday 1-23-24

Power Snatches


Conditioning:

AMRAP 7

10 Power Snatches (75/55)

3 Chest to Bar Pull-ups

Sunday, January 21, 2024

Monday 1-22-24

 Monday 1-22-24

Push Press and Spit Jerks


Conditioning:

AMRAP 10

Wallballs (20/14)

10-20-30-40 and so on

Wall Walks

1-2-3-4 and so on

Thursday, January 18, 2024

Friday 1-19-24

 Friday 1-19-24

Teams of 2

AMRAP 18

120 Ft DB Farmers Carry

30 DB Shoulder to Overhead

30 DB Box Step Ups

*Every 3:00, both complete 10 Kickouts

DB (50s/35s)


+ FRIDAY FINISHER😃

Wednesday 1-17-24

 Wednesday 1-17-24

Conditioning:

On the 2:00 x 5

30 Speed Steps

10 Right Arm Kettlebell Swings

10 Left Arm Kettlebell Swings

10 KB Goblet Squats

KB( 53/35)


Accessory Strength:

3 Sets

100 Ft KB Crossbody Carry (50 ft/side)

20 Plank Over KB

20 V-ups

Monday, January 15, 2024

Tuesday 1-16-24

 Tuesday 1-16-24

Conditioning:

18-15-12-9-6

Row Calories 

Double DB Deadlifts (50s/35s)

Alternating Hang DB Snatches (50/35)

Cap 15:00


Accessory Strength:

3 Sets

12 Double DB Bench Press

12 Double DB Bent over Rows

12 Double DB L-Sit Press

Monday 1-15-24

 Monday 1-15-24

Conditioning:

AMRAP 6

12 WB Thrusters 

12 WB Russian Twists

Rest 2:00

AMRAP 6

12 WB Lunges

12 WB Sit-ups 


WB (20/14)


Accessory Strength:

3-4 Sets

10 Alternating Archer Rows

:20 Hollow Hold on top of Rings

10 Ring Dips

Tuesday, January 9, 2024

Wednesday 1-10-24

 Wednesday 1-10-24

Teams of 2

AMRAP 20

30 Calorie Row

40 Wallballs (20/14)

50 Box Jumps (24/20)

60 Alternating DB Snatches (50/35)


Take 15:00 to work on mobility or skill.

Monday, January 8, 2024

Tuesday 1-9-24

 Tuesday 1-9-24

Conditioning:

3 Rounds

Work :90/Rest :30

- Handstand Walk

- Echo Bike

- Pull-Ups

- Ski Erg

- Toes to Bar

- Rest

Sunday, January 7, 2024

Monday 1-8-24

 Monday 1-8-24

Conditioning:

15-12-9

DB Thrusters

Burpees Over Dumbbells

Into..

9-12-15

DB Front Squats

Burpees


DB(50s/35s)


Accessory Strength:

4-5 Sets

1 Wall Walk + :15 Handstand Hold

15 Banded Kneeling Hip Thrust

15 Banded Glute Bridge Abductions

Friday, January 5, 2024

Saturday 1-6-24

 Saturday 1-6-24

Teams of 2

AMRAP 10

15/10 Calorie Row 

5 Hang Power Snatches

5 Overhead Squats 

Rest 2:00

AMRAP 10

5 Hang Power Cleans 

5 Strict Press

BB (75/55)

Thursday, January 4, 2024

Friday 1-5-24

 Friday 1-5-24

Conditioning:

EMOM x 3

7 Clean and Jerks

Rest 1:00

EMOM x 3

7 Back Squats

Rest 1:00

EMOM x 3

7 Push Jerks

Rest 1:00

EMOM x 3

7 Front Squats


BB (135/95)


Skill Accessory:

Accumulate 

30 Toes to Bar

60 Foot Handstand Walk

Tuesday, January 2, 2024

Wednesday 1-3-24

 Wednesday 1-3-24

On the 2:00 x 5

2 Hang Cleans + 1 Clean

Rest 1:00

On the 1:00 x 5

2 Clean Pulls


Conditioning:

AMRAP 15

30 Double Unders 

10 Shoulder to Overhead (135/95)

10 Deadlifts (135/95)

Monday, January 1, 2024

Tuesday 1-2-24

 Tuesday 1-2-24

Conditioning:

5-10-15-10-5

Shuttle Runs

Burpee Pull Ups


Cap 15:00


Accessory Strength:

3 Sets

15 Double DB Lateral Raises 

15 Double DB Seated Press

15 Double DB Floor Press