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