What is CrossFit?
I have watched this video several times...Want to know what CrossFit is? Just watch!
March 17, 2011
Warm Up:
4 minutes of Jump Rope
WOD:
5 DB Thrusters (#25/#15)
10 V-Ups
15 Supermans
20 Single Arm DB Swings
25 Dips
1x around sm. bldg.
10 Rounds
4 minutes of Jump Rope
WOD:
5 DB Thrusters (#25/#15)
10 V-Ups
15 Supermans
20 Single Arm DB Swings
25 Dips
1x around sm. bldg.
10 Rounds
March 16, 2011
Warm Up:
Jumping Jacks
High Knees
Run In Place
3 minutes
Lots of shoulder stretching
WOD:
CrossFit Open Week One WOD
30 Double Unders
15 Power Snatches (Ground to Overhead)
AMRAP in 10 minutes
Jumping Jacks
High Knees
Run In Place
3 minutes
Lots of shoulder stretching
WOD:
CrossFit Open Week One WOD
30 Double Unders
15 Power Snatches (Ground to Overhead)
AMRAP in 10 minutes
March 15, 2011
Warm Up:
5 Push Ups
10 Mountain Climbers
15 Good Mornings
3 Rounds
WOD:
10 Wall Ball
10 Pull Ups
7 Rounds
5 Push Ups
10 Mountain Climbers
15 Good Mornings
3 Rounds
WOD:
10 Wall Ball
10 Pull Ups
7 Rounds
March 14, 2011
Warm Up:
5 Push Ups
10 Sit Ups
15 Squats
Jumping Jacks
3 Rounds
Strength:
"Bench Press
3-3-3"
WOD:
5 High Hang Power Cleans 95/65
10 Ring Dips
25 Double Unders
5 Rounds
5 Push Ups
10 Sit Ups
15 Squats
Jumping Jacks
3 Rounds
Strength:
"Bench Press
3-3-3"
WOD:
5 High Hang Power Cleans 95/65
10 Ring Dips
25 Double Unders
5 Rounds
March 11, 2011
Warm Up:
4 min. Jump Rope
WOD:
10-9-8-7-6-5-4-3-2-1
OH Plate Lunges
Burpees
Jump Squats
Run sm. bldg between each set
4 min. Jump Rope
WOD:
10-9-8-7-6-5-4-3-2-1
OH Plate Lunges
Burpees
Jump Squats
Run sm. bldg between each set
March 10, 2011
Warm Up:
50 Jumping Jacks
5 Inch Worms
10 Sit Ups
15 Squats
2 Rounds
WOD:
30-20-10
Single Arms DB Snatch (#45/#25)
Knees to Elbows
Push Ups
50 Jumping Jacks
5 Inch Worms
10 Sit Ups
15 Squats
2 Rounds
WOD:
30-20-10
Single Arms DB Snatch (#45/#25)
Knees to Elbows
Push Ups
March 9, 2011
Warm Up:
2 min jump rope
5 Push Ups
10 Pistols
15 Pass Throughs
2 Rounds
WOD:
15 Ring Push Ups
15 MB Cleans (#20/#10)
15 KB Swings (#53/#35)
15 Dbl. Unders
4 Rounds
2 min jump rope
5 Push Ups
10 Pistols
15 Pass Throughs
2 Rounds
WOD:
15 Ring Push Ups
15 MB Cleans (#20/#10)
15 KB Swings (#53/#35)
15 Dbl. Unders
4 Rounds
March 8, 2011
Warm Up:
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
Strength:
"Back Squat
3-3-3"
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball
Knees to Elbows
Push ups
Reps for time
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
Strength:
"Back Squat
3-3-3"
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball
Knees to Elbows
Push ups
Reps for time
March 7, 2011
Warm Up:
2 min jump rope
5 Pas Throughs w/ pvc
10 OHS w/pvc
2 Rounds
WOD:
"Kelly"
2x Sm. Bldg
30 Box Jumps
30 Wall Ball
5 Rounds
2 min jump rope
5 Pas Throughs w/ pvc
10 OHS w/pvc
2 Rounds
WOD:
"Kelly"
2x Sm. Bldg
30 Box Jumps
30 Wall Ball
5 Rounds
March 3, 2011
Battle marks from learning double unders!!
Warm Up:
4 min Jump Rope
WOD:
"Filthy Fifty"
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball
50 Burpees
50 Double unders
For Time
March 2, 2011
Some of the ladies from Antioch CrossFit!!
Warm Up:
4 minutes Jump Rope - Practice your double unders!!!
WOD:
10 Wall Ball (#20/#10)
10 Around the World (#45/#25)
10 KB SDHP
4 Rounds
March 1, 2011
March Madness Burpee Challenge!!
The burpees must be completed at the gym and must be counted by your team member or trainer :) You have until the 31st to complete the challenge.
Warm Up:
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
WOD:
25 Double Unders
20 Step Lunges
15 Push Ups (release at the bottom and top)
4 Rounds
The burpees must be completed at the gym and must be counted by your team member or trainer :) You have until the 31st to complete the challenge.
Warm Up:
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
WOD:
25 Double Unders
20 Step Lunges
15 Push Ups (release at the bottom and top)
4 Rounds
Subscribe to:
Posts (Atom)