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)
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
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)
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)
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)
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
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
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
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
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
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
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
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
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
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)
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
Wednesday 2-7-24
Front Squats & Back Squats
Conditioning:
On the 2:00 x 6
24 Cross Overs
7 Burpee Pull-ups
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
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)
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
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
