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| Today 5:00 p.m. class |
Warm Up:
25 Jumping Jacks
10 Shoulder Rolls (Foward/Back each arm)
10 Squats
2x
Strength:
Bench Press
WOD:
5 Burpee Pull Ups
10 V-Ups
50m run
AMRAP in 10 minutes
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| Nice job Kim and Alysia!! |
August 31, 2011
Warm Up:
25 Jumping Jacks
10 Shoulder Rolls (Foward/Back each arm)
10 Squats
2x
Strength:
Bench Press
WOD:
5 Burpee Pull Ups
10 V-Ups
50m run
AMRAP in 10 minutes
Yes, it was ladies night at Antioch CrossFit!! Two guys showed up later for the 7:00 p.m. class. But the ladies have been running the gym lately.
Warm Up:
8/30/2011
20 T's Y's and W's
20 jumping jacks
2 wall walks
4 samson stretch
2 rounds
Mobility work
WOD:
20-15-10-5
Box Jumps
5-10-15-20
Push Ups (hand release)
Finish with 50 Double Unders
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| 6:00 p.m. Ladies |
Warm Up:
8/30/2011
20 T's Y's and W's
20 jumping jacks
2 wall walks
4 samson stretch
2 rounds
Mobility work
WOD:
20-15-10-5
Box Jumps
5-10-15-20
Push Ups (hand release)
Finish with 50 Double Unders
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| Ahhhhh....WOD done!!! |
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| 7:00 p.m. Ladies |
August 29, 2011
Warm Up:
10 T-Pushups
10 Good Mornings (PVC)
10 Pass Throughs (PVC)
10 Downward to Upward Dog
2 rounds
Skill/Strength:
Deadlift
5x65% of max
5x75%
5x85%
WOD:
4 Rounds for Time:
20 KB SDHP 53/35
20 KB Swings 53/35
20 Wall Ball
August 24, 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
Skill/Strength:
Shoulder Press
3-3-3-3-3
WOD:
7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
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
Skill/Strength:
Shoulder Press
3-3-3-3-3
WOD:
7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
August 23, 2011
Warm Up:
5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x
Skill/Strength:
Double Under or Handstand skill work
WOD:
50 Dbl Unders
5 DB Thrusters (#45/25)
40 Dbl Unders
10 DB Thrusters
30 Dbl Unders
15 DB Thrusters
20 Dbl Unders
20 DB Thrusters
10 Dbl Unders
25 DB Thrusters
5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x
Skill/Strength:
Double Under or Handstand skill work
WOD:
50 Dbl Unders
5 DB Thrusters (#45/25)
40 Dbl Unders
10 DB Thrusters
30 Dbl Unders
15 DB Thrusters
20 Dbl Unders
20 DB Thrusters
10 Dbl Unders
25 DB Thrusters
August 22, 2011
Warm Up:
Lunge to elbow
10 Pass throughs
10 bar swings
5 med ball cleans
10 OH squats
1x around w/ med ball
2x
Skill/Strength:
Overhead Squat
3-3-3-3-3
WOD:
20 Sumo Deadlift High Pull (95/65)
10 Burpees (jump over bar)
3 Rounds
Lunge to elbow
10 Pass throughs
10 bar swings
5 med ball cleans
10 OH squats
1x around w/ med ball
2x
Skill/Strength:
Overhead Squat
3-3-3-3-3
WOD:
20 Sumo Deadlift High Pull (95/65)
10 Burpees (jump over bar)
3 Rounds
August 19, 2011
WOD:
The Chief
AMRAP in 3 min of:
3 Power Cleans 95/135
6 Push-ups
9 Squats
Rest 1 minute
5 Rounds
The Chief
AMRAP in 3 min of:
3 Power Cleans 95/135
6 Push-ups
9 Squats
Rest 1 minute
5 Rounds
August 18, 2011
Warm Up:
8/18/2011
Lunge to elbow
Frog jump
5 Pry squats
5 pull ups
5 V-ups
1x around
2x
WOD:
Chest to Deck 5k
At every light on the way out, 10 push ups
At every light on the way back, 10 burpees
R on Sunset
L on Cavallo
L on Tregallas
R on Hillcrest (LIGHT)
(LIGHT) along Hillcrest
Continue on Deer Valley (LIGHT at Davison/Hillcrest)
(LIGHT) at intersection to turn into Safeway
Turn around at Wildflower (LIGHT)
50 push ups out
40 burpees back (Wildflower turn around point only counts once, so 40)
Come back same way
Once back, 90 sit ups, then call time.
For time
8/18/2011
Lunge to elbow
Frog jump
5 Pry squats
5 pull ups
5 V-ups
1x around
2x
WOD:
Chest to Deck 5k
At every light on the way out, 10 push ups
At every light on the way back, 10 burpees
R on Sunset
L on Cavallo
L on Tregallas
R on Hillcrest (LIGHT)
(LIGHT) along Hillcrest
Continue on Deer Valley (LIGHT at Davison/Hillcrest)
(LIGHT) at intersection to turn into Safeway
Turn around at Wildflower (LIGHT)
50 push ups out
40 burpees back (Wildflower turn around point only counts once, so 40)
Come back same way
Once back, 90 sit ups, then call time.
For time
August 17, 2011
Warm Up:
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x
Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m
WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x
Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m
WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups
August 16, 2011
Warm Up:
Bear crawl (mats)
Lunges (mats)
5 ass to grass
6 t-push ups
5 burpees
2x
Skill/Strength:
Deadlift
5 x 3
WOD:
10 Burpees
50m run
10 Pull ups
5 rounds
then...
200 double unders
Bear crawl (mats)
Lunges (mats)
5 ass to grass
6 t-push ups
5 burpees
2x
Skill/Strength:
Deadlift
5 x 3
WOD:
10 Burpees
50m run
10 Pull ups
5 rounds
then...
200 double unders
August 15, 2011
Warm Up:
20 jumping jacks
10 bar swings
10 air squats
20 singles
3x
Skill/Strength:
Hang squat clean skill work
WOD:
10 Hang Squat Clean
20 Box jumps
400m run
3 rounds
20 jumping jacks
10 bar swings
10 air squats
20 singles
3x
Skill/Strength:
Hang squat clean skill work
WOD:
10 Hang Squat Clean
20 Box jumps
400m run
3 rounds
August 11, 2011
Warm Up:
1x running jump rope
frog jump
10 hand release push ups
High knees
Butt kickers
Side to side
Hip openers
WOD:
AMRAP 3 minutes
5 Thrusters 95/65
5 SDHP 95/65
1 minute rest
AMRAP 3 minutes
5 Box jump overs (jump to top, over and back = 1)
5 OH Squats 95/65
1 minute rest, repeat above
2 times through
1x running jump rope
frog jump
10 hand release push ups
High knees
Butt kickers
Side to side
Hip openers
WOD:
AMRAP 3 minutes
5 Thrusters 95/65
5 SDHP 95/65
1 minute rest
AMRAP 3 minutes
5 Box jump overs (jump to top, over and back = 1)
5 OH Squats 95/65
1 minute rest, repeat above
2 times through
August 10, 2011
Warm Up:
1x around sm. building
5 kick up to handstand
5 downwards dog
10 sit ups
10 supermans
2x
WOD:
Run 800m
10 Deadlifts #185/135
28 Squats
10 Pull Ups
28 Double unders
10 Burpees
28 Sit Ups
Run 400m
2 Rounds
1x around sm. building
5 kick up to handstand
5 downwards dog
10 sit ups
10 supermans
2x
WOD:
Run 800m
10 Deadlifts #185/135
28 Squats
10 Pull Ups
28 Double unders
10 Burpees
28 Sit Ups
Run 400m
2 Rounds
August 9, 2011
Warm Up:
Broad jump
10 ball slams
10 air squats
10 strict press
10 push press
10 push jerk
2x
Skill/Strength:
Strict press
3 x 3
Push Press
3 x 2
Push Jerk
3 x 1
WOD:
"20 somethings"
Box jumps
Pull ups
Burpees
Goblet squats 53/35
Toes to bar
KB swings 53/35
Thusters 45
For time
Broad jump
10 ball slams
10 air squats
10 strict press
10 push press
10 push jerk
2x
Skill/Strength:
Strict press
3 x 3
Push Press
3 x 2
Push Jerk
3 x 1
WOD:
"20 somethings"
Box jumps
Pull ups
Burpees
Goblet squats 53/35
Toes to bar
KB swings 53/35
Thusters 45
For time
August 8, 2011
Warm Up:
5 wall squats
lunge to elbow
5 pry squat w/ kb
Band chest stretch
100m row
2x
Skill/Strength:
Work up to Back squat weight for WOD below
WOD:
3-5 Back squats
Rest 30 seconds
Max reps push-ups
Rest 3 minutes
5 rounds
then...
30 double unders
50m run
20 sit ups
3 rounds
5 wall squats
lunge to elbow
5 pry squat w/ kb
Band chest stretch
100m row
2x
Skill/Strength:
Work up to Back squat weight for WOD below
WOD:
3-5 Back squats
Rest 30 seconds
Max reps push-ups
Rest 3 minutes
5 rounds
then...
30 double unders
50m run
20 sit ups
3 rounds
August 6, 2011
Warm Up:
Warm Up:
10 Dbl unders
Duck Walk
10 Swivel Kicks (front and side)
Samson Stretch (12 Seconds)
Wrist Mobility
2x
WOD:
5 weighted lunge (45/25)
10 Handstand Pushups
15 Front Squats (95/65)
30 Double Unders
5 rounds
Warm Up:
10 Dbl unders
Duck Walk
10 Swivel Kicks (front and side)
Samson Stretch (12 Seconds)
Wrist Mobility
2x
WOD:
5 weighted lunge (45/25)
10 Handstand Pushups
15 Front Squats (95/65)
30 Double Unders
5 rounds
August 4, 2011
Skill/Strength:
Ring Dips
WOD:
5 minute AMRAP
5 Burpees
10 Sumo Deadlift High Pull (55/35 DB/KB)
Rest 90 seconds
5 minute AMRAP
5 Wall Ball Shots (20/14)
10 KB Swings (55/35)
Rest 90 seconds
5 minute AMRAP
5 Squats
10 Lateral Jumps (left right equals 1) paralet
Ring Dips
WOD:
5 minute AMRAP
5 Burpees
10 Sumo Deadlift High Pull (55/35 DB/KB)
Rest 90 seconds
5 minute AMRAP
5 Wall Ball Shots (20/14)
10 KB Swings (55/35)
Rest 90 seconds
5 minute AMRAP
5 Squats
10 Lateral Jumps (left right equals 1) paralet
August 2, 2011
Skill/Strength:
Hand stands
-wall
-free
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/115)
Box Jumps (24/20)
Hand stands
-wall
-free
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/115)
Box Jumps (24/20)
August 1, 2011
Warm Up:
25 dbl unders
10 kb swing (35/25)
10 pass throughs
10 downward dogs
2x
Skill/Strength:
OHS
3-3-3-3-3
WOD:
5 Power Cleans (#135/#95)
10 Toes To Bar
15 Wallballs
AMRAP in 15
25 dbl unders
10 kb swing (35/25)
10 pass throughs
10 downward dogs
2x
Skill/Strength:
OHS
3-3-3-3-3
WOD:
5 Power Cleans (#135/#95)
10 Toes To Bar
15 Wallballs
AMRAP in 15
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