Reminder!! No morning classes next week and class time change
Just a reminder that there won't be any morning classes next week since Matt will be out of town. Then starting July 6th the morning class time will be changed to 7:00 a.m.
July 18, 2011
When I found out that there was a mile for time coming up, I presented a challenge to my son Bryce that if he beat our trainer Matt Chavez or came in under 6 minutes then we would buy him the Fit bike that he has been wanting for quite some time now.
Well that must have stirred up the challenge that was presented to all of us on Saturday morning. Allan announced that the men that came in under 5 minutes and the ladies that came in under 6 would win $100.00. Several members PRd including Matt who came in under 5 minutes and won $100. Congratulations to everyone that PRd!!! You really ran your butts off and yes there was a WOD to be done after!!
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Warm Up:
2x around the small bldg.
Jog length
Side to Site widths
Backwards run length
Then:
1 mile for time
WOD:5 push ups (hand release at the bottom)
10 Sit up
15 Squats
AMRAP in 20 min.
Well that must have stirred up the challenge that was presented to all of us on Saturday morning. Allan announced that the men that came in under 5 minutes and the ladies that came in under 6 would win $100.00. Several members PRd including Matt who came in under 5 minutes and won $100. Congratulations to everyone that PRd!!! You really ran your butts off and yes there was a WOD to be done after!!
Warm Up:
2x around the small bldg.
Jog length
Side to Site widths
Backwards run length
Then:
1 mile for time
WOD:5 push ups (hand release at the bottom)
10 Sit up
15 Squats
AMRAP in 20 min.
Antioch CrossFit's Nutrition Talk
Matt gave a 45 minute nutrition talk on Friday covering Paleo, Zone and Eating Clean. We were very pleased with the turn out and our members were given a hint that a challenge would be coming soon!
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July 16, 2011
Warm Up:5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x
WOD:5 Handstand Push Ups
10 Med Ball Cleans
15 KB Swings
AMRAP in 15 min.
Cashout:
Indian Run
4 Laps
June 14, 2011
Warm Up:5 - Suck Movement #1
10 - Suck Movement #2
15 - Suck Movement #3
**If Rowing 250m at the beginning or end
2 rounds
WOD:10 Front Squats (#95/#65)
15 Box Jumps
1x sm bldg
4 Rounds
June 13, 2011
Warm Up:
10 Partner Wall Ball
5 Kick up to handstand
5 Squats (6 sec/regular/jump)
5 KB Swings
5 Box Jumps
10 PVC Pass Throughs
3x
WOD:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint
For time
10 Partner Wall Ball
5 Kick up to handstand
5 Squats (6 sec/regular/jump)
5 KB Swings
5 Box Jumps
10 PVC Pass Throughs
3x
WOD:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint
For time
June 11, 2011
Pre-Warm Up:
Run length sm. bldg
Side to side width
Run backwards length
Side to side width
Then....
Obstacle Course Team Warm Up
5x
WOD:
Decline Push Ups
KB SDHP
DB Push Press
Sit ups
AMRAP in 10 minutes
June 9, 2011
Warm Up:
6 T-Push ups
10 bar swings
High knees
Butt kickers
250m row
2x
Then.....
Timed mile
WOD:7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
6 T-Push ups
10 bar swings
High knees
Butt kickers
250m row
2x
Then.....
Timed mile
WOD:7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
June 8, 2011
Warm Up:
1x around running jumprope
T's Y's W's (20 ea.)
Spiderman
Crab walk
10 jumping lunges
20 mount. climbers
2x
Strength:
Bench Press
5-5-5
WOD:15 Wall Balls (#20/#10)
15 KB Swings (#53/#35)
15 Dips (Rings or 2 boxes)
5 Rounds
1x around running jumprope
T's Y's W's (20 ea.)
Spiderman
Crab walk
10 jumping lunges
20 mount. climbers
2x
Strength:
Bench Press
5-5-5
WOD:15 Wall Balls (#20/#10)
15 KB Swings (#53/#35)
15 Dips (Rings or 2 boxes)
5 Rounds
June 7, 2011
Warm Up:All with the pvc
10 pass throughs
10 front squats
10 OH squats
Hip openers
Wrist mobilty
Shoulder mobility
10 thrusters
2x
WOD:"Fran"
21-15-9
Thrusters
Pull Ups
10 pass throughs
10 front squats
10 OH squats
Hip openers
Wrist mobilty
Shoulder mobility
10 thrusters
2x
WOD:"Fran"
21-15-9
Thrusters
Pull Ups
June 6, 2011
Warm Up:
5 wall squats
lunge to elbow
5 pry squat w/ kb
bear crawl
5 ass to grass
2x
Strength:
Back Squat
3-3-3-3-3"
WOD:1x sm. bldg Farmers Walk (#45/#25)
50 Dbl Unders
3 Rounds
5 wall squats
lunge to elbow
5 pry squat w/ kb
bear crawl
5 ass to grass
2x
Strength:
Back Squat
3-3-3-3-3"
WOD:1x sm. bldg Farmers Walk (#45/#25)
50 Dbl Unders
3 Rounds
June 3, 2011
Warm Up:
High knees
Butt kickers
Side to side
Karaoke
1 knee up jump
Lunges
All outside 50m each
WOD:Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
100m timed between rounds
Must be >2 sec slower than 1st
5 rounds
High knees
Butt kickers
Side to side
Karaoke
1 knee up jump
Lunges
All outside 50m each
WOD:Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
100m timed between rounds
Must be >2 sec slower than 1st
5 rounds
June 1, 2011
Warm Up:
50 singles
5 burpess
10 jumping squats
15 hollow rocks
15 supermans
10 halos
5 broad jumps
50 double unders
Skill/Strength:
Death by wall ball
WOD:Pull Ups
Box Jumps
KB Snatch (each arm)
21-15-9
50 singles
5 burpess
10 jumping squats
15 hollow rocks
15 supermans
10 halos
5 broad jumps
50 double unders
Skill/Strength:
Death by wall ball
WOD:Pull Ups
Box Jumps
KB Snatch (each arm)
21-15-9
May 31, 2011
Warm Up:
6 Med ball cleans
Frog jump
6 downward dog
Duck walk
10 pass throughs
Do when equip. open
-250 row
-2 person tire flip
StrengthPush Press
2-2-2-2-2
WOD:
Stacey's 38th Bday
500m row
20 SDHP (#65/#45)
20 Push Press (#65/#45)
12 SDHP (#65/#45)
12 Push Press (#65/#45)
6 SDHP (#65/#45)
6 Push Press (#65/#45)
150 dbl unders
6 Med ball cleans
Frog jump
6 downward dog
Duck walk
10 pass throughs
Do when equip. open
-250 row
-2 person tire flip
StrengthPush Press
2-2-2-2-2
WOD:
Stacey's 38th Bday
500m row
20 SDHP (#65/#45)
20 Push Press (#65/#45)
12 SDHP (#65/#45)
12 Push Press (#65/#45)
6 SDHP (#65/#45)
6 Push Press (#65/#45)
150 dbl unders
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