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 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
May 27, 2011
WOD A:Deadlift (#135/#115)
KB Swings (#53/#35)
10-9-8-7-6-5-4-3-2-1
WOD B:Clean and Jerk
Pull Ups
10-9-8-7-6-5-4-3-2-1
KB Swings (#53/#35)
10-9-8-7-6-5-4-3-2-1
WOD B:Clean and Jerk
Pull Ups
10-9-8-7-6-5-4-3-2-1
May 26, 2011
Warm Up:
1x run around before and after below
10 Squat on med ball
10 Ball slams
10 each Med ball catch (w/ partner)
10 jumping squats with med ball
2x
WOD:
10 Wall Ball
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
1x run around before and after below
10 Squat on med ball
10 Ball slams
10 each Med ball catch (w/ partner)
10 jumping squats with med ball
2x
WOD:
10 Wall Ball
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
May 25, 2011
Warm Up:
All with partner
Wheel barrel (length of mat)
Piggy back (length of mat)
Wall ball run 1x (passing back/forth)
Then 1x around running jump rope
WOD:
3 Power Cleans (heavy 135/95?)
6 Push ups
9 Burpees
10 min AMRAP
All with partner
Wheel barrel (length of mat)
Piggy back (length of mat)
Wall ball run 1x (passing back/forth)
Then 1x around running jump rope
WOD:
3 Power Cleans (heavy 135/95?)
6 Push ups
9 Burpees
10 min AMRAP
May 24, 2011
Warm Up:
5 Wall squat
Inch worm (length of mat)
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:Practice Front Squats w/pvc only
WOD:
21 Front Squats (#65/#45)
5 Wall Walks (Up and Down=1)
30 V-ups
3 Rounds
5 Wall squat
Inch worm (length of mat)
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:Practice Front Squats w/pvc only
WOD:
21 Front Squats (#65/#45)
5 Wall Walks (Up and Down=1)
30 V-ups
3 Rounds
May 21, 2011
Warm Up:
Movement review
Strength/Skill:Team Race
WOD:
"Smoking gun"4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean & jerk (#135/70#)
7 rounds
Movement review
Strength/Skill:Team Race
WOD:
"Smoking gun"4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean & jerk (#135/70#)
7 rounds
May 20, 2011
Warm Up:
5 burpees
Bear crawl
Ass to grass
Inch worm
3x
Strength/Skill:Rowing
Hollow rock
Box jump 'pogo'
Wall ball x2
Heavy kettle
WOD:
Tabata Trouble
Row
Wall ball
Hollow rock
Kettle swings
Box jumps
5 burpees
Bear crawl
Ass to grass
Inch worm
3x
Strength/Skill:Rowing
Hollow rock
Box jump 'pogo'
Wall ball x2
Heavy kettle
WOD:
Tabata Trouble
Row
Wall ball
Hollow rock
Kettle swings
Box jumps
May 19, 2011
Warm Up:
Pry squat
Hip openers on box
5 wall balls
Spiderman walk
Quad stretch on wall
3x
Strength/Skill:5-5-5-5-5
Back Squats (50-60% of their max (don't add weight)
WOD:
Running Partner "Cindy"
Partner #1 Runs 2x small blding Partner #2 Does Movements of "Cindy" in that time
The partners will be competing against each other. The faster they run their partner has less time to complete a round.
They will resume the movement that they left off until they have completed all movements for it to count as a round.
AMRAP in 20 Minutes:
Pry squat
Hip openers on box
5 wall balls
Spiderman walk
Quad stretch on wall
3x
Strength/Skill:5-5-5-5-5
Back Squats (50-60% of their max (don't add weight)
WOD:
Running Partner "Cindy"
Partner #1 Runs 2x small blding Partner #2 Does Movements of "Cindy" in that time
The partners will be competing against each other. The faster they run their partner has less time to complete a round.
They will resume the movement that they left off until they have completed all movements for it to count as a round.
AMRAP in 20 Minutes:
May 18, 2011
Warm Up:
Frog jump
Push up knee to elbow
Kick up to handstand
Med ball cleans
3x
Strength/Skill:Power Snatch
WOD:
You chose the weight of the dumbell that you to use for the entire WOD
100m suitcase carry LEFT HAND
10 DB swings each hand
100m suitcase carry RIGHT HAND
10 DB swings each hand
100m overhead carry LEFT HAND
10 DB snatch each hand
100m overhead carry RIGHT HAND
10 DB snatch each hand
20 backward lunges each leg(opposite leg, opposite hand).
For Time
Frog jump
Push up knee to elbow
Kick up to handstand
Med ball cleans
3x
Strength/Skill:Power Snatch
WOD:
You chose the weight of the dumbell that you to use for the entire WOD
100m suitcase carry LEFT HAND
10 DB swings each hand
100m suitcase carry RIGHT HAND
10 DB swings each hand
100m overhead carry LEFT HAND
10 DB snatch each hand
100m overhead carry RIGHT HAND
10 DB snatch each hand
20 backward lunges each leg(opposite leg, opposite hand).
For Time
May 17, 2011
Warm Up:
Obstacle course
Tire/sandbag fun
Strength/Skill:Double Unders
***If you can already do dbl unders work on something you suck at***
WOD:
"Annie"
then....
Skill Work
Obstacle course
Tire/sandbag fun
Strength/Skill:Double Unders
***If you can already do dbl unders work on something you suck at***
WOD:
"Annie"
then....
Skill Work
May 16, 2011
Warm Up:
30 Singles
10 T-push ups
10 hollow rocks
10 squats
3x each
Strength/Skill:Pull Ups
WOD:
100 Db Squat Clean Thrusters
at every 2 min mark run 1x around the small bldg.
30 Singles
10 T-push ups
10 hollow rocks
10 squats
3x each
Strength/Skill:Pull Ups
WOD:
100 Db Squat Clean Thrusters
at every 2 min mark run 1x around the small bldg.
May 13, 2011
Warm Up:
Suck List
Work on the movements that you suck at
Strength/Skill:Rowing
WOD:
50 Squats
45 Sit Ups
40 Jump Box
35 Push Ups
30 Burpees
25 Dips
20 Pull Ups
15 Wall Balls
10 lap around sm. bldg
500 m row
25 min cap.
Suck List
Work on the movements that you suck at
Strength/Skill:Rowing
WOD:
50 Squats
45 Sit Ups
40 Jump Box
35 Push Ups
30 Burpees
25 Dips
20 Pull Ups
15 Wall Balls
10 lap around sm. bldg
500 m row
25 min cap.
May 12, 2011
Warm Up:
Samson stretch
20 KB around the world
10 KB SDHP
Lunge to elbow
2x
Strength/Skill:Push Ups
WOD:Deadlift (#135/#95)
Push Up
10-9-8-7-6-5-4-3-2-1
Samson stretch
20 KB around the world
10 KB SDHP
Lunge to elbow
2x
Strength/Skill:Push Ups
WOD:Deadlift (#135/#95)
Push Up
10-9-8-7-6-5-4-3-2-1
May 11, 2011
Warm Up:
T's,Y's and W's 1x
Crab walk (down/back)
5 Wall ball
10 bar swings
5 Ass to grass
20 med ball twists with partner
1x
Strength/Skill:2-2-2-2-2
Clean & Jerks
WOD:Odd object carry (7 objects) 100m
10 squats on top of every minute
May 10, 2011
Warm Up:
1x around sm. building (running jumprope)
Hip openers on box
10 Pass throughs
10 Snatch PVC
3x
Strength/Skill:Snatch
WOD:30 double unders
15 Power snatch
AMRAP in 10
1x around sm. building (running jumprope)
Hip openers on box
10 Pass throughs
10 Snatch PVC
3x
Strength/Skill:Snatch
WOD:30 double unders
15 Power snatch
AMRAP in 10
May 9, 2011
Warm Up:
5 Wall squat
Inch worm
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:3-3-3
Push Press
WOD:10 Front Squats
20 KB Swings
20 Knees to Elbows
10 Push Press
3 Rounds
5 Wall squat
Inch worm
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:3-3-3
Push Press
WOD:10 Front Squats
20 KB Swings
20 Knees to Elbows
10 Push Press
3 Rounds
May 4, 2011
Warm Up:
20 Double Unders
10 Pass throughs
20m Bear crawl
10 OH Squats PVC
Strength:3-3-3-3-3
Overhead Squats
WOD:
21-15-9
Overhead Squats (#95/#65)
Dbl. Unders
May 3, 2011
Warm Up:
6-1 leg KB deadlift
6 KB lunges
16 KB swings
3x each
6 KB lunges
16 KB swings
3x each
Skills:
We are focusing on squats today
We are focusing on squats today
WOD:
Run 2x small bldg.
50 Sit Ups
25 KB Swings (#53/#35)
50 Sit Ups
25 KB Swings (#53/#35)
5 Rounds
May 2, 2011
Warm Up:
2 Bear Crawls (up/dwn=1)
Then..
10 Pass Thrus w/ pvc
10 Good Mornings w/ pvc
10 OHS Squats w/ pvc
2 Rounds
Stretching:
Hip/Glutes
Lunge Stretch
Spine Twist
Strength/Skill:
5-5-5-5-5
Deadlift
WOD:
10 Overhead Walking Lunges w/ bumper plate (#45/#25)
10 Hand Release Push Ups
AMRAP in 10 min
April 28, 2011
Warmup:
25 jumping jacks
10 pushups
10 Situps
10 Squats
10 Mountain Climbers
2 rounds
WOD:
15 Decline Pushups
15 Dips
15 Thrusters
15 Jump Box
7 rounds, and the best part is at the top of ever minute…do 3 burpees
25 minute cap
New Class Update
For the week of May 3, the 8:00 a.m. class will be on
Tuesday, Wednesday and Thursday.
Then effective May 9, it will be on Monday, Wednesday
and Friday.
April 26, 2011
 |
| Taken on 4/19/11 |
Warm Up/Stretching:
4 Inchworms width of mat (up/down=2)
Then
5 Push ups
10 Squats
15 Mtn. Climbers(slow for stretch L/R=2)
2 Rounds
Skill:
Floor work for proper handstand positioning
Handstand holds
WOD:
45-30-15
Kettle bell SDHP (#53/#35)
Jump Box
Push Ups
April 25, 2011
 |
| Everyone showing some love for Jess!!! |
Warm Up:
Run and jump rope
High Knees
Butt Kicks
Karaoke
Toe Touch
3 rounds (back/forth=1)
Strength:
Bench Press 3 x 5
(40%, 50%, 60%)
WOD:
10 Overhead squats (#65/#45)
Run 200 meters
AMRAP in 12 minutes
April 23, 2011
Warm Up:
The Official CrossFit Warm Up
WOD from CrossFit.com
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (subsituted)
The Official CrossFit Warm Up
WOD from CrossFit.com
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (subsituted)
What is CrossFit?
First, lets get the technical terms used by CrossFit and what they teach as their definition.
“CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity.”
“CrossFit is a fitness program focused on maximizing 10 areas of fitness. Strength, cardiovascular/respiratory endurance, power, speed, stamina, flexibility, coordination, agility, balance, and accuracy. In other words, general all-around athleticism.”
CrossFit is a broad and inclusive program encompassing the standards you would expect; weightlifting, body weight exercises, and traditional cardio. However what CrossFit added were sometimes forgotten areas in what we call ‘Globo-Gyms’. Those are Olympic lifting, climbing, throwing, basic tumbling, and gymnastics. It taxes both the aerobic and the anaerobic energy systems. CrossFit focuses on whole body, functional movement patterns that occur in activities of daily living. Core strength is a foundation of the program. CrossFit makes us better general athletes and allows us to specialize outside of the gym, be it on the track, the court, at home or the streets.
Everyone can do CrossFit but CrossFit is not for everyone. Lets be honest, CrossFit is hard work. There is no book reading, no TV watching and definitely no static/isolated exercises in here! The people who thrive in CrossFit are committed to hard work, dedicated to consistency, willing to try without fear of failure, and eager for challenge. Rarely will you do the same workout twice. Routine is our enemy and will lead to mediocrity, complacency, and injury. Now the next part is key; CrossFit is a training program that can be tailored to suit ANYONE and ANY fitness level.
So to sum it up in my words and what I will use to explain CrossFit when asked…
CrossFit is an ever-changing fitness program done at high intensity that prepares us for everyday natural movement that can be scaled to the need of the athlete.
By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, or what we call general physical preparedness, in everyone from elite athletes to sedentary office workers and kids to seniors. So now that you know CrossFit is for everyone, why aren't you in here? If you are, why aren't you bringing in everyone you know?!
New Morning Class
FINALLY...starting May 3, AC will be adding the morning class back to the schedule. We will be posting the class time by the end of the week.
For returning members your fee will be due that day.
April 21st, 2011
Warm up:
Samson stretch
Overhead squat with PVC
Sit ups
Back extension
Pull ups
Dips
3 rounds of 10-15 reps of each
WOD:
Grace (95/65)
30 Clean & Jerks for time
One Year CrossFit Anniversary & Athlete Spotlight - Stacey (with an e) Phillips
Happy one year CrossFit anniversary Stacey and Dave!!!
Name: Stacey Phillips
Nickname: Pain in the ass
How did you hear about Antioch CrossFit? My friend Davida; who belongs to Diablo CrossFit, invited me to attend one of her classes... I was hooked from then, and began to research where they had CrossFit in my area! I got lucky when I realized my son could do Kajukenbo (Karate) while I worked out! It was a win-win situation for me and my family!
How long have you been CrossFitting? One year
What do you like about Antioch CrossFit? The people! Everyone is always so encouraging! The workouts are usually short, but exhausting... The intensity is high and when you’re done you feel a great sense of accomplishment.
What is your favorite WOD/lift/movement? This is difficult, there are so many different workouts I enjoy! I have learned so much! Before CrossFit "lifting" wasn't even a part of my vocabulary!
What is your least favorite WOD/lift/movement?
This is easy... I hate double unders and box jumping!!!!
What are your short term and long term goals? My short term goal is to run a full marathon this year... And long term goal is to master all the difficult exercises that I dislike. (like double unders)
How has CrossFit changed your life? I had the worst personal year in 2010... And if I had not had my CrossFit workouts, and CrossFit family, I might have stayed in bed the entire year feeling sorry for myself. My husband CrossFit also, so when I was down and didn't want to go, my family would encourage me to go with them. And I have made some very close personal friends that share the same interests as my family and I.
What motivates you? Honestly, competition... I am very competitive, and enjoy getting a work out and being able to compete at the same time!
How would you describe the culture of Antioch CrossFit? Like family... Encouraging, helpful, knowledgeable, fun!
Words of advice for new members: Don't EVER get discouraged, you WILL get there if you keep at it! It took me a year to do kip pull ups, and I am STILL working on the dreaded "double unders"! You WILL be sore... Welcome and expect it, this lets you know you are working hard and building the muscles that help you lose fat and feel great about yourself! Don't ever to be afraid to ask the trainers for help with specific exercise and stretches, that is what they are there for! They enjoy helping you get to your best!
Nickname: Pain in the ass
How did you hear about Antioch CrossFit? My friend Davida; who belongs to Diablo CrossFit, invited me to attend one of her classes... I was hooked from then, and began to research where they had CrossFit in my area! I got lucky when I realized my son could do Kajukenbo (Karate) while I worked out! It was a win-win situation for me and my family!
How long have you been CrossFitting? One year
What do you like about Antioch CrossFit? The people! Everyone is always so encouraging! The workouts are usually short, but exhausting... The intensity is high and when you’re done you feel a great sense of accomplishment.
What is your favorite WOD/lift/movement? This is difficult, there are so many different workouts I enjoy! I have learned so much! Before CrossFit "lifting" wasn't even a part of my vocabulary!
What is your least favorite WOD/lift/movement?
This is easy... I hate double unders and box jumping!!!!
What are your short term and long term goals? My short term goal is to run a full marathon this year... And long term goal is to master all the difficult exercises that I dislike. (like double unders)
How has CrossFit changed your life? I had the worst personal year in 2010... And if I had not had my CrossFit workouts, and CrossFit family, I might have stayed in bed the entire year feeling sorry for myself. My husband CrossFit also, so when I was down and didn't want to go, my family would encourage me to go with them. And I have made some very close personal friends that share the same interests as my family and I.
What motivates you? Honestly, competition... I am very competitive, and enjoy getting a work out and being able to compete at the same time!
How would you describe the culture of Antioch CrossFit? Like family... Encouraging, helpful, knowledgeable, fun!
Words of advice for new members: Don't EVER get discouraged, you WILL get there if you keep at it! It took me a year to do kip pull ups, and I am STILL working on the dreaded "double unders"! You WILL be sore... Welcome and expect it, this lets you know you are working hard and building the muscles that help you lose fat and feel great about yourself! Don't ever to be afraid to ask the trainers for help with specific exercise and stretches, that is what they are there for! They enjoy helping you get to your best!
What is Paleo?!
I get that question every time I am out with friends and tell them what diet I am on. Here is my condensed version of what Paleo is so next time if someone asks, you'll be able to give them a little insight into your diet.
Paleo is the missing link in your journey to getting the RESULTS you want. Paleo will change everything. Let me simplify it for you. Most people work out 5 times a week at the most; now even if you only eat 3 meals a day with no snacks, you will eat 21 times a week. What will affect your body more? 5 or 21?
Paleo is nothing processed. It comes from the Paleolithic era where the hunter-gatherer had to eat hunted meats and gathered vegetation. There was no bread, sugars and pastas that the modern world has brought us. We are just eating what our ancestors ate and what our bodies are meant to breakdown. So instead of having to waste energy on breaking down processed foods, our body uses the most natural fuel thus giving us more energy and better RESULTS.
Here are the Basics of Paleo do's and don'ts
Green light:
Lean meats (ideally, grass-fed, free-range)
Fish
Veggies
Nuts and seeds
Some fruits (has natural sugars)
Off limits:
Dairy
Sugar
Legumes (no peanuts, since they're a legume)
Grains (no corn)
Starch (no potatoes)
The key to it all is to pay attention to how your body feels when you consume each food. Remember this is just a guide. Helpful information is everywhere on the internet.
Here are some links to get you jump started!
http://www.mypaleokitchen.com/
http://paleoblocks.blogspot.com/
http://feastingonfitness.blogspot.com
http://feedmepaleo.blogspot.com/
http://www.marksdailyapple.com/
There is a plethora of info.
Let me know if you're overwhelmed or need some easy recipes. Remember we are a community and to share our experiences!
April 19th, 2011
Warm up:
All done with medicine ball
1x 50m run
6 deadlifts
1x 50m run
6 squats
1x 50m run
6 wall balls
WOD:
5 rounds for time
15 Medicine ball cleans
15 Wall balls
Cool down:
All done at slow pace for 25m
High knees
Butt-kickers
Side to side x2
Hip open/close
Lunge to elbow
Great job everyone!
April 18th, 2011
Warm up:
1 minute jump rope
50m running jump rope
20m frog jump
20m bear crawl
Skill:
Kettlebell snatch
WOD:
3 rounds for time
1x Around small building
50 Push ups
1x Around small building
50 Sit ups
1x Around small building
50 Squats
1x Around small building
50 Supermans
From Crossfit.com
Make sure to post times to comments!
March 31, 2011
Warm Up:
Sprint length of the small bldg.
Width 1 - Side to Side
Width 2 - Karaoke
3 Rounds
WOD from CrossFit.com
70 Burpees
60 Sit Ups
50 KB Swings, 1.5 Pood
40 Pull Ups
30 Handstand Push Ups
Sprint length of the small bldg.
Width 1 - Side to Side
Width 2 - Karaoke
3 Rounds
WOD from CrossFit.com
70 Burpees
60 Sit Ups
50 KB Swings, 1.5 Pood
40 Pull Ups
30 Handstand Push Ups
March 30, 2011
Warm Up:
2x sm. bldg.
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
Skill: 30 sec L-Sit
WOD 1:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Rest
WOD 2:
400 m Lunge
2x sm. bldg.
5 Push Ups
10 Sit Ups
15 Squats
3 Rounds
Skill: 30 sec L-Sit
WOD 1:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Rest
WOD 2:
400 m Lunge
March 29, 2011
Warm Up:
2 min. Double Under Practice
5 Push Ups
10 OHS w/Jump Rope
20 Mountain Climbers
2 Rounds
Stretching
WOD:
2X sm. bldg
10 Pull Ups
15 Thrusters (#65/#45)
AMRAP in 20 min.
2 min. Double Under Practice
5 Push Ups
10 OHS w/Jump Rope
20 Mountain Climbers
2 Rounds
Stretching
WOD:
2X sm. bldg
10 Pull Ups
15 Thrusters (#65/#45)
AMRAP in 20 min.
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
December 15, 2010
Warm Up:
Run 1 mile
WOD:
5 Back Squat (#95/#65)
10 Knees to Elbows
15 KB Swing (#53/#35)
AMRAP in 10 min.
Run 1 mile
WOD:
5 Back Squat (#95/#65)
10 Knees to Elbows
15 KB Swing (#53/#35)
AMRAP in 10 min.
December 8, 2010
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
3 min Jump rope
15 Shoulder Rolls
15 Good Mornings
15 OHS
Technique:
Snatch
WOD:
21-15-9
Power Snatch (#95/#65)
Dips
Burpees
December 7, 2010
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
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
December 6, 2010
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.
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.
December 2, 2010
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
5 Push Ups
10 Sit Ups
15 Mountain Climbers
WOD:
25 Push Press (#95/#65)
15 Good Mornings
5 Jump Squats
7 Rounds
December 1, 2010
Warm Up:
3x around small bldg.
WOD:
Dirty Thirty
30 DB Weighted Lunges
Dirty Thirty
30 Supermans
Dirty Thirty
30 Db. Unders
3x around small bldg.
WOD:
Dirty Thirty
30 DB Weighted Lunges
Dirty Thirty
30 Supermans
Dirty Thirty
30 Db. Unders
November 22, 2010
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)
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)
November 17, 2010
Warm Up:
50-40-30-20-10
Singles
V-Ups
WOD:
21-18-15-12-9
2x around sm. bldg.
Dips
Sit Ups
SDHP (#53/#35)
50-40-30-20-10
Singles
V-Ups
WOD:
21-18-15-12-9
2x around sm. bldg.
Dips
Sit Ups
SDHP (#53/#35)
November 16, 2010
"Double Trouble"
courtesy of CrossFit Hawaii
10 Deadlifts
20 Pull Ups
30 Push Ups
40 Dbl. Unders
50 Squats
40 Dbl. Undres
30 Box Jumps
20 Knees to Elbows
10 Deadlifts
courtesy of CrossFit Hawaii
10 Deadlifts
20 Pull Ups
30 Push Ups
40 Dbl. Unders
50 Squats
40 Dbl. Undres
30 Box Jumps
20 Knees to Elbows
10 Deadlifts
November 15, 2010
Warm Up:
Jump Rope (100 Single)
10 Pass Throughs
10 OHS
2 Rounds
WOD:
1x Small Bldg.
20 Med Ball Cleans
20 Med Ball Press
5 Rounds for time
Jump Rope (100 Single)
10 Pass Throughs
10 OHS
2 Rounds
WOD:
1x Small Bldg.
20 Med Ball Cleans
20 Med Ball Press
5 Rounds for time
November 13, 2010
Warm Up:
25 Jumping Jacks
25 Alt. Toe Touch
15 Air Squats
3 Rounds
WOD:
7x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
6x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
4x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
3x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
25 Jumping Jacks
25 Alt. Toe Touch
15 Air Squats
3 Rounds
WOD:
7x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
6x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
4x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
3x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
November 11, 2010
Warm Up:
Bear Crawls
Crab Walk
Duck Walk
WOD:
50 DB Squat Cleans (#45/#25)
40 Burpees
30 DB Chops
20 DB Single Arm Swing
10 Dbl. Unders
20 DB Single Arm Swing
30 DB Chops
40 Burpees
50 Dbl. Unders
Bear Crawls
Crab Walk
Duck Walk
WOD:
50 DB Squat Cleans (#45/#25)
40 Burpees
30 DB Chops
20 DB Single Arm Swing
10 Dbl. Unders
20 DB Single Arm Swing
30 DB Chops
40 Burpees
50 Dbl. Unders
November 10, 2010
Warm Up:
Run
Lunge width (small bldg.)
Backward
Lunge width
Skills:
Hang Power Cleans (#95/#45)
WOD:
50 Wall Ball
40 Double Unders
30 KB Swing (#53/#35)
20 Waiters Lunge (#45/#25)
10 Box Jumps
Run
Lunge width (small bldg.)
Backward
Lunge width
Skills:
Hang Power Cleans (#95/#45)
WOD:
50 Wall Ball
40 Double Unders
30 KB Swing (#53/#35)
20 Waiters Lunge (#45/#25)
10 Box Jumps
November 4, 2010
Warm Up:
5x around big bldg.
5x around small bldg.
WOD:
5 Push Ups
10 Sit to Stand
15 Squat to Jump Box
AMRAP in 10 minutes
5x around big bldg.
5x around small bldg.
WOD:
5 Push Ups
10 Sit to Stand
15 Squat to Jump Box
AMRAP in 10 minutes
November 2, 2010
Warm Up:
Sprint Length of small bldg.
Run backwards
Sprint Length of small bldg.
Walk
WOD:
"Tabata"
Decline Push Ups
KB SDHP (#53/#35)
Sit Ups
Burpees
Squats
Sprint Length of small bldg.
Run backwards
Sprint Length of small bldg.
Walk
WOD:
"Tabata"
Decline Push Ups
KB SDHP (#53/#35)
Sit Ups
Burpees
Squats
November 1, 2010
Warm Up:
25 Jumping Jacks
25 Air Squats
2 Rounds
Strength:
Shoulder Press
3-3-3-3-3
WOD:
10 DB Thrusters (#45/#25)
10 Dips
10 Jump Box
10 V-Ups
AMRAP in 20 minutes
25 Jumping Jacks
25 Air Squats
2 Rounds
Strength:
Shoulder Press
3-3-3-3-3
WOD:
10 DB Thrusters (#45/#25)
10 Dips
10 Jump Box
10 V-Ups
AMRAP in 20 minutes
October 30, 2010
Warm Up:
Sprint length of the building
Run Backwards
Spring length of the building
Walk
5x
WOD:
All movement are done with a plate (#45/#25)
5 Push Ups on plate
10 Lunges
15 Push Plate above head (your choice of movement)
20 Bent over rows
AMRAP in 20 minutes
Sprint length of the building
Run Backwards
Spring length of the building
Walk
5x
WOD:
All movement are done with a plate (#45/#25)
5 Push Ups on plate
10 Lunges
15 Push Plate above head (your choice of movement)
20 Bent over rows
AMRAP in 20 minutes
October 28, 2010
Warm Up:
4 Min. Dbl Unders or Singles
WOD:
5x around small bldg.
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
5x around small bldg.
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
5x around small bldg.
4 Min. Dbl Unders or Singles
WOD:
5x around small bldg.
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
5x around small bldg.
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
5x around small bldg.
October 27, 2010
Warm Up:
5 Pass Throughs
10 Good Mornings
15 Overhead Squats
2 Rounds
Strength:
3-3-3-3-3
Back Squat
WOD:
10 DB Snatch
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
5 Pass Throughs
10 Good Mornings
15 Overhead Squats
2 Rounds
Strength:
3-3-3-3-3
Back Squat
WOD:
10 DB Snatch
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
October 26, 2010
Warm Up:
5 Push Ups
10 Squats
15 Mountain Climbers
WOD:
1x around small bldg.
10 KB Swing
15 Burpees
20 Jump Squats
AMRAP in 20 Minutes
5 Push Ups
10 Squats
15 Mountain Climbers
WOD:
1x around small bldg.
10 KB Swing
15 Burpees
20 Jump Squats
AMRAP in 20 Minutes
October 25, 2010
Warm Up:
25 Jumping Jacks
25 Dbl. Unders
2 Rounds
Strength:
3 Max Rep Attempts
Dead Hang Pull Ups
WOD:
7 Pull Ups
14 Wall Balls
21 Push Ups
5 Rounds
25 Jumping Jacks
25 Dbl. Unders
2 Rounds
Strength:
3 Max Rep Attempts
Dead Hang Pull Ups
WOD:
7 Pull Ups
14 Wall Balls
21 Push Ups
5 Rounds
October 23, 2010
Warm Up:
5 Push ups
10 Sit Ups
15 Shouler Rolls
20 Good Mornings
Strength:
Deadlift
5-5-5-5-5
3-3-3-3-3
1-1-1-1-2
WOD:
5 Deadlifts
10 Squats
15 Jump Pull Ups
AMRAP 15 minutes
5 Push ups
10 Sit Ups
15 Shouler Rolls
20 Good Mornings
Strength:
Deadlift
5-5-5-5-5
3-3-3-3-3
1-1-1-1-2
WOD:
5 Deadlifts
10 Squats
15 Jump Pull Ups
AMRAP 15 minutes
October 21, 2010
Warm Up:
Jump rope 3 minutes (practice double unders)
WOD:
One Ball
All movements are done with a medicine ball (#20/#10)
20 Push ups
20 Sit ups
20 Side to Side
20 V-ups
20 Med Ball Cleans
5 rounds for time
Jump rope 3 minutes (practice double unders)
WOD:
One Ball
All movements are done with a medicine ball (#20/#10)
20 Push ups
20 Sit ups
20 Side to Side
20 V-ups
20 Med Ball Cleans
5 rounds for time
October 20, 2010
Warm up:
25 Double Unders
25 V-Ups
2 Rounds 10 minute cap
WOD:
10-9-8-7-6-5-4-3-2-1
Weighted Lunges (#45/#25 plate)
Knees to Elbows
KB Squat (#53/#35)
Jumpbox
25 Double Unders
25 V-Ups
2 Rounds 10 minute cap
WOD:
10-9-8-7-6-5-4-3-2-1
Weighted Lunges (#45/#25 plate)
Knees to Elbows
KB Squat (#53/#35)
Jumpbox
October 19, 2010
Warm Up:
Jump Rope 3 minute
WOD:
"Grace"
Then:
10 Wall Balls (#20/#10)
20 Sit ups
Run 1x (small bldg.)
AMRAP in 15 minutes
Jump Rope 3 minute
WOD:
"Grace"
Then:
10 Wall Balls (#20/#10)
20 Sit ups
Run 1x (small bldg.)
AMRAP in 15 minutes
October 19, 2010
Warm Up:
5x around small building
WOD:
"TABATA"
Push Ups
Sit Ups
Squats
Dips
KB Swings (#53/#35)
5x around small building
WOD:
"TABATA"
Push Ups
Sit Ups
Squats
Dips
KB Swings (#53/#35)
September 20, 2010
Warm Up:
1x around small building
Good Mornings
Squats
Mountain Climbers (R/L=1)
Strength:
Split Jerk
1-1-1-1-1-1-1
WOD:
5 Push Ups (hands off the ground)
10 V-Ups
15 Squat Box Jumps
1x around small building
Good Mornings
Squats
Mountain Climbers (R/L=1)
Strength:
Split Jerk
1-1-1-1-1-1-1
WOD:
5 Push Ups (hands off the ground)
10 V-Ups
15 Squat Box Jumps
September 9, 2010
“Each time we face our fear, we gain strength, courage, and confidence in the doing.”
- unknown
Warm Up:
Drill
5 Rounds
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball (#20/10)
Box Jumps
Kettlebell Swings (#53/35)
Push Ups
For Time
- unknown
Warm Up:
Drill
5 Rounds
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball (#20/10)
Box Jumps
Kettlebell Swings (#53/35)
Push Ups
For Time
September 8, 2010
"There is no happiness except in the realization that we have accomplished something."
-Henry Ford
 |
| Today's 6:00 p.m. class. You should hear the things that come out of their mouths during the WOD! |
Warm Up:
1 mile for time
WOD:
50 MAN Makers
For Time
September 7, 2010
Welcome back from a long weekend!
Warm Up:
20 Double Unders
15 Overhead Squats (pvc)
3 Rounds
WOD:
"Nancy"
2x around the small building
15 Overhead Squats (#95/#65)
5 Rounds for time
Warm Up:
20 Double Unders
15 Overhead Squats (pvc)
3 Rounds
WOD:
"Nancy"
2x around the small building
15 Overhead Squats (#95/#65)
5 Rounds for time
September 4, 2010
Warm Up:
Sprint Drills
Strength:
Bench Press
5-5-5-5-5
4-4-4-4-4
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1
WOD:
"Karen"
150 Wall Balls (#20/#10)
Sprint Drills
Strength:
Bench Press
5-5-5-5-5
4-4-4-4-4
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1
WOD:
"Karen"
150 Wall Balls (#20/#10)
September 2, 2010
Warm Up:
Drills
WOD:
"Tabata"
Push Ups
Box Jumps
Dips
DB Push Press
Mountain Climbers
Drills
WOD:
"Tabata"
Push Ups
Box Jumps
Dips
DB Push Press
Mountain Climbers
September 1, 2010
Todays WOD actually had people saying they looked forward to the burpees. Thats when you know that it SUCKED!
Warm Up:
3 minutes jump rope
(Practice double unders)
WOD:
30 Weighted lunges
Dirty 30
30 Weighted squats
Dirty 30
30 Burpees
Dirty 30
Warm Up:
3 minutes jump rope
(Practice double unders)
WOD:
30 Weighted lunges
Dirty 30
30 Weighted squats
Dirty 30
30 Burpees
Dirty 30
August 31, 2010
Warm Up:
3 minutes jump rope
WOD:
50 Tire Jumps
1x around small building
50 Pull Ups
1x around small building
50 Kettlebell Swings (53/35)
1x around small building
50 Walking Lunges
1x around small building
50 Knees to Elbow
1x around small building
3 minutes jump rope
WOD:
50 Tire Jumps
1x around small building
50 Pull Ups
1x around small building
50 Kettlebell Swings (53/35)
1x around small building
50 Walking Lunges
1x around small building
50 Knees to Elbow
1x around small building
August 30, 2010
Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 Good Mornings
2 Rounds
WOD:
50 Dumbbell Chops (alt. 25 L/R) (25/15)
50 Single Arm Thrusters
50 Single Arm Swings
3 Rounds for time
25 Jumping Jacks
25 Mountain Climbers
25 Good Mornings
2 Rounds
WOD:
50 Dumbbell Chops (alt. 25 L/R) (25/15)
50 Single Arm Thrusters
50 Single Arm Swings
3 Rounds for time
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