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)