Antioch CrossFit: December 2010

Warm Up:

Drills

WOD:
15 Pull Ups
15 KB SDHP
15 Box Jump
3x Sm. Bldg.

4 Rounds

Warm Up:

Run 1 mile

WOD:
5 Back Squat (#95/#65)
10 Knees to Elbows
15 KB Swing (#53/#35)

AMRAP in 10 min.

Warm Up:
3 min Jump rope
15 Shoulder Rolls
15 Good Mornings
15 OHS

Technique:

Snatch

WOD:
21-15-9

Power Snatch (#95/#65)
Dips
Burpees

Warm Up:
2 min Jump rope
30 Jumping Jacks
30 Mountain Climbers
30 V-Ups
2 min Jump rope

WOD:
21-18-15-12-9-6-3

Pull Ups
Sit Ups
Over Plate Lunge

Warm Up:

3 min. Jump rope
10 OHS
10 Push Ups
10 Good Mornings

WOD:
10 Push Ups
10 Jump Box
10 DB Thrusters

AMRAP in 15 min.

Warm Up:

5 Push Ups
10 Sit Ups
15 Mountain Climbers

WOD:
25 Push Press (#95/#65)
15 Good Mornings
5 Jump Squats

7 Rounds

Warm Up:

3x around small bldg.

WOD:

Dirty Thirty
30 DB Weighted Lunges
Dirty Thirty
30 Supermans
Dirty Thirty
30 Db. Unders

WOD:

"Tabata Tuesday"

Wall Ball
Sit Ups
KB SDHP
Squats
Burpees

WOD:

"Fran"

21-15-9
Thrusters
Pull Ups

WOD:

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Warm Up:
100 Single Jump Rope
20 OHS
20 Pass Throughs

WOD:
10 Front Squat (#95/#65)
20 KB Swings (#53/#35)
10 Push Press (#95/#65)