Friday 7-31-26

 Friday 7-31-26

Skill Work

Conditioning:

“Nancy” 

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Cap 17:00

Wednesday 7-29-26

 Wednesday 7-29-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 16

100 Meter Run (each)

40 Alternating Plank Shoulder Taps (split)

100 Meter Run (each)

40 Alternating Hang DB Cleans (split)

DB(50/35)

Tuesday 7-28-26

 Tuesday 7-28-26

Conditioning:

On the 3:30 x 3

20 Wallballs

15 Wallball Box Step Overs

10 Sit-ups 

Rest 3:30

On the 3:30 x 3

20 V-ups

15 Wallball Box Step Ups

10 Wallball Russian Twists

WB (20/14)

Box (24/20)

Stability Strength:

KB Holds

Monday 7-27-26

Monday 7-27-26

Deadlifts

Conditioning:

AMRAP 4

7 Hang Power Cleans (95/65)

7 Shoulder to Overhead (95/65)

Rest 2:00

AMRAP 4

5 Hang Power Cleans (135/95)

5 Shoulder to Overhead (135/95)

Rest 2:00

AMRAP 4

3 Hang Power Cleans (155/105)

3 Shoulder to Overhead (155/105)

Saturday 7-25-26

 Saturday 7-25-26

Teams of 2

AMRAP 8

24 Ft Plank Walk WB Push/Each

40 WB Push Press (Split)

24 Ft WB Walking Lunges/Each

Rest 2:00

AMRAP 8

24 Ft WB Frog Hop/Each

40 WB Front Squat (Split)

24 Ft WB Crab Walk/Each

WB(20/14)

Friday 7-24-26

 Friday 7-24-26

“Helen”

3 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups 

Skill: Handstand Walk or Double Unders

Wednesday 7-22-26

 Wednesday 7-22-26

1 Rep Max Front Squat

Conditioning:

AMRAP 7

20 Plate Step Overs

15 Plate Ground to Overhead

10 Plate Grip Switches

5 Plate Sit-ups to Overhead

Plate(25/15)

Tuesday 7-21-26

 Tuesday 7-21-26

Conditioning:

EMOM x 6 (Alternating Movements)

10 Toes to Bar

16 Box Step Ups (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Handstand Push-ups 

16 Kickouts

Accessory Strength:

Core and Lats

Monday 7-20-26

 Monday 7-20-26

1 Rep Max Strict Press

Conditioning:

On the 2:00 x 3

30 Crossovers

3 Wall Walks

Rest 2:00

On the 2:00 x 3

30 Double Unders

10 Parallette Shoot Throughs

Saturday 7-18-26

 Saturday 7-18-26

Teams of 3

4 Rounds

12 Alternating DB Snatches (50/35), Mixed Grip DB Hold (50s/35s), Rest

10/8 Calorie Row, Plank, Rest

6 Box Jumps (24/20), DB Farmers Hold (50s/35s), Rest

Immediately into…

AMRAP 5

Pull-ups

Friday 7-17-26

 Friday 7-17-26

Conditioning:

On the 1:30 x 4

7 Right Arm Russian Kettlebell Swings

7 Left Arm Russian Kettlebell Swings

7 Right Arm Overhead Squats

7 Left Arm Overhead Squats

Rest 3:00

On the 1:30 x 4

7 Kettlebell Swings

7 Kettlebell Goblet Squats

7 Right Arm Kettlebell Suitcase Deadlift

7 Left Arm Kettlebell Suitcase Deadlift

KB (53/35)

Mobility Flow

Wednesday 7-15-26

 Wednesday 7-15-26

Conditioning:

EMOM x 15

Minute 1: 20 WB (20/14)

Minute 2: 15 Toes to Bar

Minute 3: 15 Burpees

Minute 4: 15/12 Calorie Row

Minute 5: Rest

Core Tabata

Tuesday 7-14-26

 Tuesday 7-14-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 18

100 Ft DB Farmers Carry Walking Lunges

30 DB Clean and Jerks

30 DB Box Step Ups

30 DB Kickouts

Rest 2:00

AMRAP 4

DB Front Rack Carry (total feet)

* All DB movements (50s/35s)

Monday 7-13-26

 Monday 7-13-26

Pulling Strength

Conditioning:

AMRAP 10 

10-20-30-40….

Double Unders

2-4-6-8….

Push-ups

Saturday 7-11-26

 Saturday 7-11-26

Teams of 2

20 WB Rotational Passes

20 WB Chest Passes

20 WB Box Step Overs

Starting at 0:00, both complete 20 Double Unders every 3:00

Immediately into 7:00 to find a heavy hang snatch or hang clean.

WB (20/14)

Box (24/20)

Friday 7-10-26

Friday 7-10-26

Strict Press and Push Press

3 Rounds 

400 Meter Run

6 Right Arm Hang DB Cleans (50/35)

6 Left Arm Hang DB Cleans (50/35)

6 Right Arm DB Thrusters (50/35)

6 Left Arm DB Thrusters (50/35)

Wednesday 7-8-26

 Wednesday 7-8-26

Front Squats

Conditioning:

EMOM x 15

Minute 1: 8 Squat Cleans (135/95)

Minute 2: 8 Handstand Push-ups 

Minute 3: 12 Front Rack Lunges (135/95)

Minute 4: 12 Lateral Burpees Over the Bar

Minute 5: Rest

Tuesday 7-7-26

 Tuesday 7-7-26

Power Snatch Complex

Conditioning:

AMRAP 8

20 Double Unders

15 Sit-ups 

10 Push-ups

Monday 7-6-26

 Monday 7-6-26

Skill: Toes to Bar or Bar Muscle Ups

Conditioning:

200 Meter Run with Wallball

21 WB Russian Twists

21 WB Ground to Overhead

200 Meter Run with Wallball

15 WB Russian Twists

15 WB Ground to Overhead

200 Meter Run with Wallball

9 WB Russian Twists

9 WB Ground to Overhead

WB (20/14)

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)