Saturday 7-4-26

 Saturday 7-4-26

250th Independence Day WOD

4 Rounds

17 Kettlebell Swings (53/35)

7 DB Front Squats (50s/35s)

6 DB Burpee Deadlifts (50s/35s)

Buy Out: 250 Double Unders

WOD created by Keila Huelle-Schumaker- 

Owner/Head Coach CrossFit Anchorage

Friday 7-3-26

 Friday 7-3-26

Teams of 2

Buy In: 14  15 Ft Rope Climbs

5 Rounds

200 Ft KB Farmers Carry (70s/53s)

200 Ft KB Front Rack (70s/53s)

Buy Out: 28 Sandbag Cleans (150/100)

Wednesday 7-1-26

 Wednesday 7-1-26

Strict Press and Push Press

Conditioning:

AMRAP 10

300 Meter Row

7 Burpee Box Jump Overs (24/20)

Tuesday 6-30-26

 Tuesday 6-30-26

Plyometrics 

Conditioning:

2 Rounds

600 Meter Run

18 Box Step Ups (24/20)

18 Sit-ups

400 Meter Run

12 Box Step Ups (24/20)

12 Sit-ups

200 Meter Run

6 Box Step Ups (24/20)

6 Sit-ups

Cap 20:00

Monday 6-29-26

 Monday 6-29-26

Front Squat

Conditioning:

On the 1:00 x 3

6 Hang Power Cleans (95/65)

4 Thrusters (95/65)

Rest 2:00

On the 1:00 x 3

5 Hang Power Cleans (125/85)

3 Thrusters (125/85)

Rest 2:00

On the 1:00 x 3

4 Hang Power Cleans (155/105)

2 Thrusters (155/105)

Saturday 6-27-26

 Saturday 6-27-26

Teams of 2

AMRAP 5

3 Chest to Bar Pull-ups

4 Box Jumps (30/24)

5 Toes to Bar

Rest 2:00

AMRAP 5

3 Alternating DB Clean and Jerks (65/50)

4 Box Jumps Overs (24/20)

5 Alternating DB Snatches (65/50)

Rest 2:00

AMRAP 5

3 V-ups

4 DB Box Step Overs (24/20)(65/50)

5 DB Deadlifts (65s/50s)

Friday 6-26-26

 Friday 6-26-26

Skill: Double Unders

Conditioning:

On the 3:30 x 5

200 Meter Run 

10 Single Arm KB Overhead Squats

10 KB Reverse Goblet Lunges

KB (70/53)

Wednesday 6-24-26

 Wednesday 6-24-26

Front Squats

Conditioning:

Teams of 2

AMRAP 18

40 Calorie Row

30 DB Thrusters (50s/35s)

20 Kickouts

10 DB Burpee to Overhead (50s/35s)

Tuesday 6-23-26

 Tuesday 6-23-26

Lat Strength

Conditioning:

AMRAP 5

3 - 6 - 9 …

Toes to Bar

Burpees

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Strict Pull-ups

Box Jumps (24/20)

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Tuck-ups 

Push-ups

Monday 6-22-26

 Monday 6-22-26

Pressing

Conditioning:

EMOM x 12

1): 10 Deadlifts (65%)

2): 20 Wallballs (20/14)

3): 40 Double Unders

4): Rest

Saturday 6-20-26

 Saturday 6-20-26

Teams of 2

AMRAP 24

20 KB Goblet Box Step Overs 

20 KB Russian Twists

400  Ft Sandbag Carry

*Every 4:00, complete 20 Mountain Climbers

KB (53/35)

Box (24/20)

Sandbag (150/100)

Friday 6-19-26

 Friday 6-19-26

Plyometrics

Conditioning:

AMRAP 20

Buy In: 1,000 Meter Row

30 DB Thrusters

30 V-ups

30 DB Deadlifts

30 Air Squats

DB (50s/35s)

Wednesday 6-17-26

 Wednesday 6-17-26

Strict Press and Push Press

Conditioning:

On the 1:30 x 5

5 Hang Power Cleans

6 Alternating Front Rack  Lunges

7 Lateral Burpees Over the Bar

BB (135/95)

Tuesday 6-16-26

 Tuesday 6-16-26

Conditioning:

3 Rounds

400 Meter Run

10 Push-ups 

10 KB High Pulls (53/35)

200 Meter Run

10 Push-ups 

10 KB High Pulls (53/35)

Cap 18:00

Core Blast:

Landmine Core Movements

Monday 6-15-26

 Monday 6-15-26

Front Squats

Conditioning:

AMRAP 8

2 Wall Walks

4 Toes to Bar

6 Chest to Bar Pull-ups/3 Bar Muscle Ups

Saturday 6-13-26

 Saturday 6-13-26

Teams of 5

“Waterfall” Style

AMRAP 18

7 Wallballs (25/16)

7 Sit-ups 

7 Hang Power Snatches (75/55)

7 Box Jump Overs (24/20)

7 Deadlifts (225/165)

Friday 6-12-26

Friday 6-12-26

Teams of 2

20 Rounds

1 Double DB Clean

2 Double DB Push Press

3 Double DB Box Step Overs

*After each partner completes a round, both hold :20 Plank

Cap 15:00

DB (50s/35s)

Box (24/20)

Bonus work:

4 Rounds

150 ft DB Farmers Carry 

10 V-ups 

Mobility Flow

Wednesday 6-10-26

 Wednesday 6-10-26

Front Squats

Conditioning:

400 Meter Run (start of each set)

20-15-10-5

Hand Release Push-ups 

Cap 15:00

Tuesday 6-9-26

 Tuesday 6-9-26

Plyometrics

Conditioning:

AMRAP 6

40 Double Unders

30 Alternating DB Snatches (50/35)

Rest 2:00

AMRAP 5

30 Double Unders

20 DB Deadlifts (50s/35s)

Rest 2:00

AMRAP 4

20 Double Unders

10 Alternating DB Burpee to Overhead (50/35)

Monday 6-8-26

 Monday 6-8-26

Strict Press and Push Press

Conditioning:

10 Rounds

7 Toes to Bar

7 Front Squats (95/65)

Cap 12:00

Saturday 6-6-26

 Saturday 6-6-26

Teams of 2

3 Rounds

40 Calorie Row

30 DB Deadlifts (50s/35s)

20 Box Get Overs (30/24)

10 Kickouts

Then…

400 Meter DB Farmers Carry (50s/35s)

Friday 6-5-26

 Friday 6-5-26

Plyometrics

Conditioning:

4 Rounds

Work :40/Rest :20

- Ski Erg Cals

- Sandbag Bear Hug Carry (150/100)

- Double Unders

- Rope Climbs

- Sled Push (250/205)

- Rest

Wednesday 6-3-26

 Wednesday 6-3-26

Strict Press and Push Press

Conditioning:

AMRAP 12

Buy In: 50 Box Jumps (24/20)

100 Meter Run

10 Right Arm Russian Kettlebell Swings

10 Left Arm Russian Kettlebell Swings

KB (35/26)

Tuesday 6-2-26

 Tuesday 6-2-26

Compression Strength

Conditioning:

AMRAP 20

200 Meter WB Run (20/14)

200 Meter Run

20 Overhead WB Lunges (20/14)

Rest 1:00 after each round

Monday 6-1-26

 Monday 6-1-26

Front Squats

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Pull-ups

10 Burpees

Rest 1:00

EMOM x 6 (Alternating Movements)

15 Wallballs (20/14)

15 V-ups

Saturday 5-30-26

 Saturday 5-30-26

Teams of 2

AMRAP 20

100 Ft DB Bear Crawl

200 Ft DB Front Rack Carry

24 DB Shoulder To Overhead

* Every 4:00, both complete 4 Strict Pull-ups

DB (50s/35s)

Friday 5-29-26

 Friday 5-29-26

Teams of 2

AMRAP 18

10 Syncro Toes to Bar

20 Parallette Shoot Throughs

10 Syncro Air Squats

20 Parallette Push-ups

10 Syncro Sit-ups

20 Box Jump Overs (24/20)

Immediately into…

8:00 to find Sandbag (100/75) Clean Over Bar for Max Height

Wednesday 5-27-26

 Wednesday 5-27-26

Conditioning:

On the 3:30 x 5

300 Meter Row

6 DB Seated Press

6 Right Arm Bent Over DB Rows

6 Left Arm Bent Over DB Rows

Accessory Strength:

Wall Walk + Static Hold

Tuesday 5-26-26

 Tuesday 5-26-26

Plyometrics

Conditioning:

5 Rounds

400 Meter Run

8 Right Arm DB Snatches

8 DB Goblet Squats

8 Left Arm DB Snatches

8 DB Goblet Reverse Lunges

DB (50/35) Cap 18:00

Saturday 5-23-26

 Saturday 5-23-26

“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. 

Family, friends and guests are welcome to join 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.🇺🇸🇺🇸🇺🇸

Friday 5-22-26

 Friday 5-22-26

Clean and Jerks

Conditioning:

On the 2:00 x 5

20 Double Unders

Complex:

3 Deadlifts

3 Power Cleans

3 Shoulder to Overhead

BB (135/95)

Wednesday 5-20-26

 Wednesday 5-20-26

Conditioning:

EMOM x 24

Minute 1: 15 WB Push Press

Minute 2: 15 Toes to Bar

Minute 3: 5 WB Shuttle Runs

Minute 4: 15 Burpees

Minute 5: 15 WB Sit-ups 

Minute 6: Rest

WB (20/14)

Accessory Strength:

3-4 Sets

Plank

KB Farmers Carry

Plank

Tuesday 5-19-26

 Tuesday 5-19-26

Snatches 

Conditioning:

400 Meter Run start of each round 

21-15-9

Kettlebell Swings (53/35)

KB Goblet Squats (53/35)

Cap 15:00

Monday 5-18-26

 Monday 5-18-26

Conditioning:

AMRAP 16

20 Calorie Row

8 Chest to Bar Pull-ups 

8 Push-ups 

Accessory Strength:

Static Holds

Friday 5-15-26

 Friday 5-15-26

Age Group Semi Final Workout 5

AMRAP 10 

50 Ft DB Walking Lunges (50s/35s)

2-4-6…

Strict Handstand Push-ups 

Core Blast

Wednesday 5-13-26

 Wednesday 5-13-26

Conditioning:

On the 3:30 x 4

300 Meter Row

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

Accessory Strength:

Lat work

Plank

Tempo Ring Rows

Tuesday 5-12-26

 Tuesday 5-12-26

Clean and Jerks

Conditioning:

4 Rounds

400 Meter Run

10 DB Bent Over Rows (50s/35s)

10 Push-ups 

10 Air Squats

Cap 16:00

Monday 5-11-26

 Monday 5-11-26

Skill: Double Unders

Conditioning:

EMOM x 30

Minute 1: 8 Strict Pull-ups 

Minute 2: 20 Alternating Single Leg V-ups

Minute 3: 12 Alternating DB Burpee to Overhead (50/35)

Minute 4: 20 Toe Reaches

Minute 5: 12 Burpee Over DB 

Minute 6: Rest

Friday 5-8-26

 Friday 5-8-26

Snatch Technique

Conditioning:

4 Rounds

200 Meter Run

10 Alternating Hang DB Snatches (50/35)

10 Alternating DB Goblet Lunges (50/35)

Cap 12:00

Wednesday 5-6-26

 Wednesday 5-6-26

Conditioning:

On the 5:00 x 5

20 Single Unders

15 Double KB Deadlifts (53s/35s)

20 Crossovers

15 Double KB Clean and Jerks (53s/35s)

20 Double Unders

Accessory Strength:

Split Squats

V-up Holds

Single Leg Pike Leg Lifts

Tuesday 5-5-26

 Tuesday 5-5-26

Skill: Bar Muscle Up

Conditioning:

1-2-3-2-1

Wall Walks

10-20-30-20-10

Row Calories

Cap 20:00

Monday 5-4-26

 Monday 5-4-26

Bodyweight Test:

AMRAP 2

Pull-ups 

Rest 2:00

AMRAP 2

Push-ups 

Rest 2:00

AMRAP 2

Sit-ups 

Conditioning:

AMRAP 8

200 Meter Run

15 Air Squats

Saturday 5-2-26

 Saturday 5-2-26

“Waterfall”

Teams of 4-6

AMRAP 20

8/6 Ski Erg Calories

6 Burpees

8 Single Arm KB Overhead Squats (53/35)

10 KB High Pulls (70/53)

10/8 Echo Bike Calories

Friday 5-1-26

 Friday 5-1-26

Complex:

1 Hang Clean 

1 Power Clean

1 Shoulder to Overhead

Conditioning:

Age Group 50-54 Semi Final Event #3

6 Rounds

9 Deadlifts

6 Power Cleans

3 Shoulder to Overhead

BB (185/135)

Cap 12:00

Wednesday 4-29-26

 Wednesday 4-29-26

Bench Press

Conditioning:

4 Rounds

10 Toes to Bar

10 Box Jump Overs (24/20)

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

Cap 15:00

Tuesday 4-28-26

 Tuesday 4-28-26

Teams of 2

AMRAP 20

20 Calorie Row

30 Lateral Jumps Over Erg

20 Calorie Row

30 Push-ups

20 Calorie Row

30 Sit-ups

20 Calorie Row

30 Air Squats

Accessory Pulling Strength

Monday 4-27-26

 Monday 4-27-26

On the 5:00 x 4

24 Double Unders

14 DB Deadlifts

12 DB Front Squats

10 DB Shoulder to Overhead

DB (50/35s)

Accessory Strength:

Weighted Box Dips

Weighted Tall Box Single Leg Box Step Ups

Saturday 4-25-26

 Saturday 4-25-26

Teams of 2

Buy In: 50 Calorie Row

30 Parallette Pass Throughs

40 Lateral Jumps Over Parallette

50 V-ups

60 AlteringPistols

Buy Out: 50 Calorie Row

Cap 30:00

Friday 4-24-26

 Friday 4-24-26

Conditioning:

3 Rounds

Work :30/Rest :30

- Ski Erg Calories

- Sandbag Cleans (150/100)

- Double KB Overhead Carry (53s/35s)

- Toes to Bar

- Echo Bike Calories

- Double KB Farmers Carry (70s/53s)

- Rest

Mobility Flow

Wednesday 4-22-26

 Wednesday 4-22-26

Conditioning:

EMOM x 20

Minute 1: 15/12 Calorie Row

Minute 2: 12 KB Goblet Lunges (70/53)

Minute 3: 15 Russian KB Swings (70/53)

Minute 4: 12 Burpees Over the Erg

Minute 5: Rest

Pulling Strength

Tuesday 4-21-26

 Tuesday 4-21-26

Barbell Complex

Conditioning:

AMRAP 6

3-6-9….

Shoulder to Overhead (95/65)

Front Squats (95/65)

Rest 2:00

AMRAP 6

3-6-9….

Power Cleans (115/85)

Shoulder to Overhead (115/85)

Monday 4-20-26

 Monday 4-20-26

Bench Press

Conditioning:

100 Meter Row

2 Shuttle Runs

200 Meter Row

4 Shuttle Runs

300 Meter Row

6 Shuttle Runs

200 Meter Row

4 Shuttle Runs

100 Meter Row

2 Shuttle Runs

Cap 12:00

Core Blast!

30-20-10

Tuck ups

Alternating Plank Hip Dips

Cap 5:00

Saturday 4-18-26

 Saturday 4-18-26

Teams of 2

AMRAP 24

40 Mountain Climbers

40 Archer Rows

40 KB Goblet Box Step Overs

40 KB Suitcase Deadlifts

* Every 4:00, both complete 5 Burpees.

KB (53/35) Box (24/20)

Friday 4-17-26

 Friday 4-17-26

Conditioning:

AMRAP 5

2 - 4 - 6 …

Alternating DB Snatches (50/35)

DB Front Squats (50s/35s)

Toes to Bar

Rest 3:00

AMRAP 5

2 - 4 - 6 …

Alternating DB Snatches (50/35)

DB Front Squats (50s/35s)

Toes to Bar

Core Blast!

Wednesday 4-15-26

 Wednesday 4-15-26

Strict Pulling Strength

Conditioning:

On the 6:00 x 4

500 Meter Row

10 Chest to Bar Pull ups

5 Wall Walks

Tuesday 4-14-26

 Tuesday 4-14-26

Accessory Strength

Skill: Bar Muscle Up

Conditioning:

AMRAP 15

10 Shuttle Runs

200 Ft KB Front Rack Carry

10 DB KB clean and Jerks

KB (53s/35s)

Monday 4-13-26

 Monday 4-13-26

Bench Press

Conditioning:

EMOM x 20

Minute 1: 40 Double Unders

Minute 2: 10 Deadlifts @ 65% 1RM

Minute 3: 10 Seated DB Strict Press

Minute 4: 14 DB Box Step Overs

Minute 5: Rest

DB (50s/35s) Box (24/20)

Saturday 4-11-26

 Saturday 4-11-26

Teams of 3-5

AMRAP 24

2 15 Ft Rope Climbs

10/8 Calorie Row

10 Box Get Overs (48/40)

10/8 Calorie Row

4  Sandbag Cleans Over the Bar (150/100)

Friday 4-10-26

 Friday 4-10-26

Snatch

Conditioning:

On the 2:00 x 5

7 Power Snatches

5 Overhead Squats

7 Lateral Jumps Over Barbell

BB (105/75)

Wednesday 4-8-26

 Wednesday 4-8-26

Bench Press

Conditioning:

AMRAP 15

15 Wallballs 

15 Wallball Sit-ups 

15 Wallball Box Step Ups 

WB (20/14)

Box (24/20)

Tuesday 4-7-26

 Tuesday 4-7-26

Conditioning:

3 Rounds

50 Ft Broad Jumps

50 Ft DB Farmers Hold Walking Lunges

15 DB Shoulder to Overhead

Rest 3:00

3 Rounds

100 Ft Mixed DB Carry

10 DB Hang Squat Cleans

5 DB Burpee Deadlifts

DB (50s/35s)

Cap 27:00

Accessory Strength:

Copenhagen Plank

Monday 4-6-26

 Monday 4-6-26

Strict Pulling Strength

Conditioning:

EMOM x 8

7 Toes to Bar + 6 Air Squats + 5 Push-ups 

Rest 3:00

AMRAP 5

20 Lateral Plate Hop Overs (45s x 3/45s x 2)

10 KB Cyclists Squats (70/53)

Saturday 4-4-26

 Saturday 4-4-26

PASSION WOD

100 Double Unders

800 Meter Barbell Carry (95/65)

100 Burpees

THIS IS AN INVITATION EVERY YEAR, AS PART OF OBSERVING EASTER. WE TAKE A MOMENT TO REFLECT ON THE PAIN AND SUFFERING JESUS EXPERIENCED WHEN

HE LAID DOWN HIS LIFE IN AN ACT OF

SACRIFICIAL LOVE FOR THE HUMAN RACE.

What the movements signify:

DOUBLE UNDERS-

TO REMIND US OF THE LASHINGS HE RECEIVED BY A WHIP WITH SHARDS OF BONE AND METAL THAT RIPPED HIS BACK.

BARBELL CARRY/ BACK RACK STEPPING

LUNGES-

TO SYMBOLIZE JESUS CARRYING HIS OWN CROSSBAR TO HIS EXECUTION SITE AS HE TOOK THE WEIGHT OF OUR SIN UPON HIMSELF.

BURPEES-

TO SIGNIFY HIM CONQUERING DEATH BY RISING AGAIN.

All are welcome to join us at CrossFit Anchorage for this memorable workout on Saturday, April 4th at 10am. 

Please registration on the MindBody app. This is a FREE COMMUNITY EVENT. No experience required- scaling options available.

Please wear warm clothes and gloves.

Friday 4-3-26

 Friday 4-3-26

Teams of 2

52 Pull-ups

52 Wallballs (20/14)

52 Kickouts

52 Single Arm KB Overhead Squats (53/35)

52 Toes to Bar

52 KB Goblet Lunges (53/35)

52 Kettlebell Swings (53/35)

Cap 25:00

Wednesday 4-1-26

 Wednesday 4-1-26

Teams of 2

In 25:00…

3 Rounds

24 Box Jump Overs (24/20)

14 Burpees

14 V-Ups

In the remaining time find…

Heavy Clean

Heavy Tandem Deadlift

Birthday was 3/25/26, but due to quarterfinals…we are celebrating it now!🎉

Tuesday 3-31-26

 Tuesday 3-31-26

Conditioning:

3 Rounds

15/12 Calorie Row

9 DB Front Squats

6 DB Shoulder to Overhead

2 Rounds

15/12 Calorie Row

9 DB Hang Cleans

6 DB Farmers Hold Lunges

1 Round

15/12 Calorie Row

9 DB Thrusters

6 DB Burpee Deadlifts

DB (50s/35s)

Cap 20:00

Core Tabata

Monday 3-30-26

 Monday 3-30-26

Strict Pulling Strength

Conditioning:

EMOM x 10

5 Toes to Bar + 4 Air Squats + 3 Push-ups 

Rest 3:00

AMRAP 5

20 Mountain Climbers

20 Crossovers

Saturday 2-28-26

 Saturday 2-28-26

Teams of 2

AMRAP 20 

10 WB Shuttle Runs

20 WB Thrusters

30 WB Russian Twists

40 WB Ground to Overhead

50 WB Wrap Arounds

WB (20/14)

Friday 3-27-26

 Friday 3-27-26

Conditioning:

On the 4:00 x 4

15/12 Calorie Row

12 Alternating DB Snatches (50/35)

12 Burpees Over the DB

Strength:

Floor Press

Chainsaw Rows

Plank DB Pass Unders

Wednesday 3-25-26

 Wednesday 3-25-26

Teams of 2

AMRAP 15

50 Plate Step Overs (45/25)

40 Plank Over Plate Walks (45/25)

30 Deadlifts (185/125)

20 Burpees

Rest 3:00

AMRAP 7

40 Front Rack Lunges (95/65)

30 Lateral Jumps Over the Bar

20 Tuck-Ups

Tuesday 3-24-26

 Tuesday 3-24-26

Squat Cleans

Conditioning:

On the 4:00 x 4

20 Double Unders

8 Clean and Jerks (135/95)

20 Double Unders

Monday 3-23-26

 Monday 3-23-26

Strict Pulling Strength

Conditioning:

AMRAP 20

21/18 Calorie Row

15 Wallballs (20/14)

12 Sit-ups 

9 Toes to Bar

6 Push-ups

SAVE THE DATE PASSION WOD 4-4-26

 SAVE THE DATE:

4-4-26

PASSION WOD

Hosted by CrossFit Anchorage 

THIS IS AN INVITATION EVERY YEAR, AS PART OF OBSERVING EASTER. WE TAKE A MOMENT TO REFLECT ON THE PAIN AND SUFFERING JESUS EXPERIENCED WHEN

HE LAID DOWN HIS LIFE IN AN ACT OF

SACRIFICIAL LOVE FOR THE HUMAN RACE.

What the movements signify:

DOUBLE UNDERS-

TO REMIND US OF THE LASHINGS HE RECEIVED BY A WHIP WITH SHARDS OF BONE AND METAL THAT RIPPED HIS BACK.

BARBELL CARRY/ BACK RACK STEPPING

LUNGES-

TO SYMBOLIZE JESUS CARRYING HIS OWN CROSSBAR TO HIS EXECUTION SITE AS HE TOOK THE WEIGHT OF OUR SIN UPON HIMSELF.

BURPEES-

TO SIGNIFY HIM CONQUERING DEATH BY RISING AGAIN.

All are welcome to join us at CrossFit Anchorage for this memorable workout on Saturday, April 4th at 10am. 

Registration on the MindBody app will be available on March 28th. This is a FREE COMMUNITY EVENT. No experience required- scaling options available.

Saturday 3-21-26

 Saturday 3-21-26

Teams of 2

AMRAP 16

40 Box Step Ups

300 Ft DB Farmers Carry

30 Box Step Ups

200 Ft DB Front Rack Carry

20 Box Step Ups

100 Ft DB Overhead Carry

Immediately into

AMRAP 4

DB Box Step Overs

DB (50s/35s) Box (24/20)

Friday 3-20-26

 Friday 3-20-26

Skill Focus: Handstand Walk/Handstand Hold

Conditioning:

4 Rounds

Work :45/Rest :15

- Rope Climbs

- Sled Push-Pull (205/160)

- Tuck-ups

- Ski Erg Calories

- Sandbag Cleans (150/100)

- Rest

Wednesday 3-18-26

 Wednesday 3-18-26

Strength: Lats

Conditioning:

4 Sets

Work 3:30/Rest 1:30

Set 1) 500 Meter Row + Max Toes to Bar

Set 2) 500 Meter Row + Max Wall Walks

Set 3) 500 Meter Row + Max Chest to Bar

Set 4) 500 Meter Row + Max Handstand Push-ups

Tuesday 3-17-26

 Tuesday 3-17-26

Snatch 

Conditioning:

AMRAP 12

20 Power Snatches

20 Deadlifts

20 Front Rack Lunges

BB(115/85)

Monday 3-16-26

 Monday 3-16-26

Conditioning:

AMRAP 6

3-6-9-12….

Wallballs (20/14)

20 Double Unders (after each set)

Rest 2:00

AMRAP 6

3-6-9-12…

WB Box Step Overs (20/14)(24/20)

20 Crossovers (after each set)

Strict Pulling Strength

Saturday 3-14-26

 Saturday 3-14-26

Teams of 2

AMRAP 20

60 Double Unders

30 Russian Kettlebell Swings (53/35)

30 Calorie Row

20 Russian Kettlebell Twists (53/35)

20 Toes To Bar

Friday 3-13-26

 Friday 3-13-26

26.3

FOR TIME:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Cap 16:00

BB(95/65),(115/75), (135/85)

Wednesday 3-11-26

 Wednesday 3-11-26

Conditioning:

AMRAP 20 

20/18 Calorie Row 

10 V-ups

8 Air Squats

6 Banded Lat Raises

4 Push-ups 

Mobility Flow

Tuesday 3-10-26

 Tuesday 3-10-26

On the 3:00 x 5

8 DB Box Step Overs

100 Ft DB Front Rack Carry

:30 Plank 

Core Blast!

Monday 3-9-26

 Monday 3-9-26

On the 1:30 x 6

3 Hang Power Cleans

2 Front Squats

1 Shoulder to Overhead

Conditioning:

EMOM x 15

Minute 1: 8 Power Snatches

Minute 2: 40 Double Unders

Minute 3: 12 Lateral Burpees Over the Bar

Minute 4: 8 Clean and Jerks

Minute 5: Rest

BB (115/85)

Saturday 3-7-26

 Saturday 3-7-26

Teams of 2

AMRAP 20

160 Ft Bear Hug Plate Carry

40 Lateral Plate Step Overs

20 Cyclists Air Squats

10 Shuttle Runs

Plate (35/25)

Friday 3-6-26

 Friday 3-6-26

26.2

FOR TIME:

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time Cap 15:00

DB (50/35)

Wednesday 3-4-26

 Wednesday 3-4-26

Conditioning:

AMRAP 15

300 Meter Row

10 Russian Kettlebell Swings (35/26)

3 Shuttle Runs

10 Sit-ups

3 Shuttle Runs

Mobility Flow

Tuesday 3-3-26

 Tuesday 3-3-26

Conditioning:

EMOM x 18

Minute 1: 40 Single Unders

Minute 2: 3 Wall Walks

Minute 3: 20 Box Step Ups (24/20)

Minute 4: 40 Double Unders

Minute 5: 10 Handstand Push-ups

Minute 6: 20 Alternating Lunges

Core Blast!

Monday 3-3-26

 Monday 3-2-26

Power Snatches

Conditioning:

AMRAP 5

5 Power Snatches (135/95)

7 Chest to Bar

9 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 5

5 Clean and Jerks (135/95)

7 Toes to Bar

9 Bar Facing Burpees

BB (135/95)

Saturday 2-28-26

 Saturday 2-28-26

Teams of 2

“You Go, I Go”

4 Rounds

2 Shuttle Runs

5 Single Arm Russian Kettlebell Swings/Side (35/26)

2 Shuttle Runs

10 Criss Cross V-ups

4 Rounds

20 Double Unders

10 Mountain Climbers

5 Kickouts

Friday 2-27-26

 Friday 2-27-26

26.1

FOR TIME:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box

step-overs

66 wall-ball shots

18 medicine-ball box

step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Cap 12:00

WB (20/14)

Box (24/20)

Wednesday 2-25-26

 Wednesday 2-25-26

Conditioning:

40 Double Unders

40 Alternating DB Snatches

30 Double Unders

30 Alternating DB Goblet Reverse Lunges

20 Double Unders

20 Burpees Over DB

Cap 6:00

DB (50/35)

Mobility Flow

2026 OPEN STARTS FRIDAY!

 The Open, just like CrossFit, is for everyone!  With numerous divisions including RX, scaled, foundations, adaptive, masters, and teens, there truly is an option for everyone!

From the newest member to the long-haulers, The Open offers an opportunity and a challenge for everyone.

For the 3 weeks of The Open, you will be amazed at how far you have come with your fitness and how much you are able to achieve! 

At CrossFit Anchorage you also will be participating in our Annual Intramural Comp!

For the duration of the Open you will have fun challenges and opportunities to EARN points for your team! 🥳

And of course the best part is the end of the Open Party on March 13th with tons of GAMES, FOOD and FUN!🥳🥳🥳

HOW DOES THE INTRAMURAL COMP WORK?

You can help your team earn points by:

💥Completing the Open Workout 

💥Submitting scores online

💥Team Spirit Challenges

💥Completing FLASH/DAILY Challenges

💥Attending any classes during the Open

💥 BEING AWESOME!

FRIDAY THEMES:

2/27 Wear CrossFit Anchorage swag or Gym Colors

3/6 Wear Crazy Socks

3/13 Wear Motivational Swag 

Even if you’re not officially registered in the Open, please participate when you can and know that your contribution to your team matters!😊

LETS GET PUMPED UP TO TEST OUR FITNESS AND STRENGTHEN OUR COMMUNITY DURING THIS FUN TIME OF THE YEAR! 😃

Tuesday 2-24-26

 Tuesday 2-24-26

Barbell Complex

Conditioning:

AMRAP 18

50 Calorie Row

40 Shoulder to Overhead

30 Power Cleans

20 Front Squats

BB (95/65)

Monday 2-23-26

 Monday 2-23-26

Conditioning:

25 Wallballs

25 Toes to Bar

20 Wallballs

20 Pull-ups 

15 Wallballs

15 Chest to Bar Pull-ups

10 Wallballs 

10 Bar Muscle Ups

Cap 12:00

Finisher!

20-16-12

Sit-ups

Plank Walks

Cap 3:00

Saturday 2-21-26

 Saturday 2-21-26

Teams of 2

AMRAP 20

Buy In: 100 Calorie Row

40 DB Floor Press

200 Ft. DB Front Rack Carry

40 DB Deadlifts

200 Ft. DB Front Rack Carry

DB (50s/35s)

Friday 2-20-26

 Friday 2-20-26

Conditioning:

Teams of 2

AMRAP 16

32 Single Leg Box Step Ups

32 Single Arm Russian Kettlebell Swings

32 Kettlebell Wrap Arounds

*Starting at 0:00, every 4:00, both complete 10 Jumping Jacks.

KB (53/35) Box (24/20)

Accessory Strength:

DB Chainsaw Rows

DB Lat Pull-Overs

DB Hip Thrusts

Wednesday 2-18-26

 Wednesday 2-18-26

Conditioning:

On the 4:00 x 4

3 Shuttle Runs

15 WB Ground to Overhead(20/14)

15 Air Squats to WB

3 Shuttle Runs

Accessory Strength:

3-4 Super Sets

:15 Hollow Hang

:15 Arch Hang

:30 Right Side Plank

:30 Left Side Plank

Rest :30-:60 after Super Set

Tuesday 2-17-26

 Tuesday 2-17-26

Conditioning:

4 Rounds

Work :30/Rest :30

- Double Unders 

- Plank Up/Downs

- Ski Erg Calories

- Box Jump Overs (24/20)

- AbMat Sit-ups 

- Wall Walks

- Rest

Monday 2-16-26

 Monday 2-16-26

Teams of 2

AMRAP 8

50 Calorie Row

30 Ring Rows

100 Ft DB Bear Crawl

Rest 3:00

AMRAP 8

50 Calorie Row

30 DB Shoulder to Overhead 

100 Ft DB Farmers Carry Walking Lunges

DB (50s/35s)

Saturday 2-14-26

 Saturday 2-14-26

Teams of 2

AMRAP 8

5 Syncro Toes to Bar

20 Single Arm DB Burpee to Overhead

20 DB Box Step Ups

Rest 2:00

AMRAP 8

5 Syncro Toes to Bar

20 Single Arm DB Front Rack Lunges

20 DB Goblet Box Step Overs

DB (50/35)

Box (24/20)

Friday 2-13-26

 Friday 2-13-26

Hang Power Snatches 

Overhead Squats

Conditioning:

On the 2:30 x 5

7 Power Snatches

5 Lateral Burpees Over the Bar

3 Power Snatches

BB (105/75)

Wednesday 2-11-26

 Wednesday 2-11-26

Find Heavy Strict Press

Find Heavy Deadlift

Tuesday 2-10-26

 Tuesday 2-10-26

Skill Session:

Handstand Hold

Handstand Walk

Conditioning:

Teams of 2

AMRAP 18

400 Ft KB Farmers Carry (53s/35s)

60 Single Arm Russian Kettlebell Swings (53/35)

80 Box Step Ups (24/20)

*Every 3:00, both complete 5 Kickouts

Monday 2-9-26

 Monday 2-9-26

Find Heavy Single Front Squat

Conditioning:

AMRAP 12

10 Shuttle Runs

20 Alternating Hang Clean and Jerks (50/35)

30 Double Unders

Friday 2-6-26

 Friday 2-6-26

Front Squats

Conditioning:

3 Rounds

Work :30/Rest :30

- Ski Erg Calories

- KB Farmers Carry (70s/53s)

- Hollow/Arch Rolls + V-Up

- Box Get Overs 

- Echo Bike Calories

- Rest

Wednesday 2-4-26

 Wednesday 2-4-26

Deadlifts

Conditioning:

Work 2:00/Rest 2:00 x 4

1) 21/18 Calorie Row + DB Snatches

2) 21/18 Calorie Row + Burpees Over Erg

3) 21/18 Calorie Row + DB Snatches

4) 21/18 Calorie Row + Burpees Over Erg

Tuesday 2-3-26

 Tuesday 2-3-26

“Annie” 

50-40-30-20-10

Double Unders

AbMat Sit-ups 

Cap 10:00

Strength Tabata

Monday 2-2-26

 Monday 2-2-26

Strict Press

Conditioning:

23.1

AMRAP 14

60 Calorie Row

50 Toes to Bar

40 Wallballs (20/14)

30 Cleans (135/95)

20 Muscle Ups

Saturday 1-31-26

 Saturday 1-31-26

Teams of 3-5

“Waterfall”

AMRAP 25 

27 Crossovers

9 Double KB Deadlifts (70s/53s)

7 Tuck-ups

5 Parallette Shoot Throughs

3 Sandbag Over the Box (150/100) (48/40)

Friday 1-30-26

 Friday 1-30-26

Front Squats

Conditioning:

4 Rounds

7 Box Jump Overs (24/20)

7 Pull-ups 

Rest 2:00

4 Rounds

5 Box Jumps (24/20)

5 Chest to Bar Pull-ups 

Cap 15:00

Wednesday 1-28-26

 Wednesday 1-28-26

Strict Press

Conditioning:

20.2

10 Rounds 

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Cap 15:00

Tuesday 1-27-26

 Tuesday 1-27-26

Skill:

Handstand Hold

Handstand Walk

Conditioning:

On the 4:00 x 4

3 Wall Walks

15/12 Calorie Row

20 Wallballs (20/14)

Monday 1-26-26

 Monday 1-26-26

Deadlifts

Conditioning:

20.2

AMRAP 20

4 DB Thrusters (50s/35s)

6 Toes to Bar

24 Double Unders

Saturday 1-24-26

 Saturday 1-24-26

Teams of 2

Buy In:

AMRAP 3

Shuttle Runs

AMRAP 15

20 Partner WB Shot Passes

10 Kickouts

20 Partner WB Rotational Passes

10 Push-ups

20 Partner WB Russian Twist Passes

10 Plank Claps

Buy Out: 

AMRAP 3

Shuttle Runs

WB (20/14)

Friday 1-23-26

 Friday 1-23-26

Strict Press

Conditioning:

On the 4:00 x 5

9 Chest to Bar Pull-ups

12 Alternating Pistols

15 V-ups

Wednesday -1-21-26

 Wednesday 1-21-26

Deadlifts

Conditioning:

Teams of 2

AMRAP 20

500 Meter Row

20 Deadlifts (185/125)

50 Double Unders

*24.2 Variation

Tuesday 1-20-26

 Tuesday 1-20-26

Conditioning:

EMOM x 24

Minute 1: 15/12 Calorie Row

Minute 2: 12 Burpees

Minute 3: 12 Toes to Bar

Minute 4: 8 DB Front Rack Box Step Ups

Minute 5: 15 Russian Kettlebell Swings

Minute 6: Rest

DB (50s/35s)

Box (24/20)

KB (70/53)

Core Blast!

Monday 1-19-26

 Monday 1-19-26

Front Squats

Conditioning:

“22.1”

AMRAP 15

3 Wall Walks 

12 DB Snatches (50/35)

15 Box Jump Overs (24/20)

Saturday 1-17-26

 Saturday 1-17-26

Teams of 2

AMRAP 20

6 Lateral Burpees Over DB

6 DB Hang Clean andJerks

30 Ft Walking Lunges

*Add 6 reps to Lateral Burpees Over DB and DB Hang Clean and Jerks each round.

*Variation of 25.1

DB (50/35)

Friday 1-16-26

 Friday 1-16-26

Deadlifts

Skill: Handstand Hold

Conditioning:

AMRAP 9 

3-6-9 and so on

Power Snatches (105/75)

Overhead Squats (105/75)

Wednesday 1-14-26

 Wednesday 1-14-26

Front Squats

Conditioning:

25.2 Variation

AMRAP 15

21 Bent Over Barbell Rows

42 Double Unders

21 Thrusters 

18 Pull-ups

36 Double Unders

18 Thrusters 

15 Chest to Bar Pull-ups 

30 Double Unders

15 Thrusters 

BB(95/65)

Tuesday 1-13-26

 Tuesday 1-13-26

Conditioning:

On the 4:30 x 4

20 Mountain Climbers

15 Kickouts

10 Sit-ups

5 Shuttle Runs

Skill Session: Double Unders or Crossovers

Monday 1-12-26

 Monday 1-12-26

Strict Press

Conditioning:

EMOM x 12

Minute 1: 15 Toes to Bar

Minute 2: 15 WB Shots (20/14)

Minute 3: 15 Push-ups

Minute 4: 15 Box Jump Overs (24/20)

Mobility Flow

Saturday 1-10-26

 Saturday 1-10-26

Teams of 4-5

AMRAP 20

“Waterfall Style”

30 Double Unders

10 V-ups

10 DB Cleans (50s/35s)

5 Broad Jumps (5ft/4ft)

10 Push Press (50s/35s)

3 Bar Muscle Ups

Rest 2:00

AMRAP 4

Chest to Bar Pull-ups

1 works, others hang from rig 

Friday 1-9-26

 Friday 1-9-26

Front Squat

Conditioning:

3 Rounds

Work :40/Rest :20

- Sandbag Carry (150/100)

- Hollow/Arch Rolls

- DB Front Rack Box Step-ups (50s/35s) (24/20)

- Plank Walks

- Rest

Wednesday 1-7-26

 Wednesday 1-7-26

Strict Press

Open 25.2A

AMRAP 15

5 Burpee Pull-ups 

10 Shuttle Runs

*Add 5 Burpee Pull-ups each round

Tuesday 1-6-26

 Tuesday 1-6-26

Row Conditioning:

4 Sets

400 Meter Row

Rest 1:00

Conditioning:

3 Rounds

20 Double Unders

10 Alternating Reverse Lunges

20 Double Unders

10 Air Squats

Mobility Flow

Monday 1-5-26

 Monday 1-5-26

Deadlift

Conditioning:

12 Burpee Box Jump Overs

12 Right Arm Russian Kettlebell Swings

12 Left Arm Russian Kettlebell Swings

8 Burpee Box Jump Overs

8 Right Arm Kettlebell Clean and Jerks

8 Left Arm Kettlebell Clean and Jerks

4 Burpee Box Jump Overs

4 Right Arm Kettlebell Squats

4 Left Arm Kettlebell Squats

Box (24/20)

KB (53/35)

Cap 15:00

Saturday 1-3-26

 Saturday 1-3-26

Teams of 3

0:00-14:00

7 Rounds

Partner 1:

5 Hang Power Snatches

5 Overhead Squats

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

Partner 1:

5 Hang Power Cleans

5 Strict Press

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

BB (75/55)

KB (70/53)

14:00-20:00

Each partner finds a heavy Snatch.

20:00-26:00

Each partner finds a heavy Clean and Jerk.

Friday 1-2-26

 Friday 1-2-26

Conditioning:

4 Rounds

14 Box Step Ups (24/20)

12 Criss Cross V-ups

10 Push-ups 

Cap 12:00

Skill: Handstand Hold