About CrossFit Alaska

CrossFit Alaska (CFAK) was founded in 2008. It was one of the first 300 CrossFit gyms to open up around the world. A lot of hard work and sweat from many individuals have built it up to what it is today. As of the summer of 2017 the keys were passed on to Kevin and I. Although new to the business world, we still hold the same values that have built our love for our community members and our passion for CrossFit; hard work, determination, and a commitment to a healthy lifestyle. Here at CFAK we provide a strength and conditioning program that consists of combinations of weightlifting, ca

WOD

  • 11.16.18

  • 11.16.18


     



     


     



    A. Conditioning


     



    30 min AMRAP


     



    Teams of two, alternating movements


     



    20 Calories Row


     



    20 Dumbbell Thrusters (55/35)


     



    20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)


     



    20 Pull-Ups


     



    20 Box Jumps (24″/20″)


     



     


     



    Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.


     



     


     



     


     



    Optional Programming:


     



     


     



    A.


     



    Three sets of:


     



    Bench Press x 10 reps @ 93-95% of your 10-RM


     



    Rest 2 minutes


     



     


     



    B.


     



    Three sets of:


     



    Dumbbell Floor Press x 15 reps @ 2111


     



    Rest 60 seconds


     



    Supinated-Grip Barbell Rows x 8-10 reps @ 2111


     



    Rest as needed