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

  • 10.22.18

  • 10.22.18
    A.
    Three sets for max reps of:
    Unbroken Shoulder Press @ 80% of bodyweight
    Rest 15 seconds
    Unbroken Strict Pull-Ups
    Rest 3 minutes


    Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.


    B. Conditioning
    For time:
    10 Wall Ball Shots (20/14 lbs)
    1 Ring Dip
    9 Wall Ball Shots
    2 Ring Dips
    8 Wall Ball Shots
    3 Ring Dips

    1 Wall Ball Shot
    10 Ring Dips


    OPTIONAL PROGRAMMING:


    Snatch Technique Warm-Up
    Three sets of:
    Snatch-Grip Romanian Deadlift x 3 reps
    Snatch High Pull from Below Knee x 3 reps
    Muscle-Snatch x 3 reps
    Overhead Squat x 3 reps @ 3211
    Snatch Push Press x 3 reps
    Snatch Balance x 3 reps
    Hang Power Snatch x 3 reps
    Snatch from Below Knee x 3 reps


    *Set 1 – Empty Barbell
    *Set 2 – 95/65 lbs
    *Set 3 – 95/65 lbs


    A.
    Six sets of:
    Halting Snatch Deadlift + Hang Snatch + Snatch @ 75-80%
    Rest as needed



    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat
    *Set 1 – 4 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%


    Followed by…


    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 8 reps @ 70-75%


    C.
    Three sets of:
    Prone Chinese Planks x 30 seconds
    (load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
    Rest 60 seconds
    150-Foot Suitcase Carry (each arm)
    (keep your shoulders squared over your hips – no leaning)
    Rest 60 seconds