Antioch CrossFit

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

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

August 3, 2011

Skill/Strength:
Front Squats
3-3-3-3-3

WOD:
then Max L-Sit
3 attempts

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)

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

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!!

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!

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

Warm Up:
Bear Crawl
Crab Walk
Spiderman Push Ups

Strength:Deadlift
5-5-5-5-5

WOD:25 push ups
25 box jumps
25 super mans
25 squats
25 burpees
25 hollow rocks
25 lunges
25 sit ups
25 double unders

10 min cap

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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:

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

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

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.

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.

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

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

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

May 5, 2011

Warm Up:
3 Kick up to HS
10 Pullup bar swing
10 Ass to grass
10 Lunge to elbow
10 frog jumps
2x each

Skill:Pull-ups

WOD:1x small bldg bumper plate run (#45/#25)
20 lateral jumps over bumper plate (l/r=1)
20 Pull Ups
AMRAP in 20 min

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

Skills:
We are focusing on squats today

WOD:

Run 2x small bldg.
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

April 27, 2011

Official CrossFit Warm Up

WOD:

21-15-9

Power Snatch (#95/#65)

Pull Ups

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)

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!

April 20th, 2011

Warm up:
Hip openers
Quad/hip flexor stretch
Shoulder mobility

Skill:
Pull ups

WOD:
AMRAP in 7 minutes
5 KB/DB snatch
10 Knees to elbows
15 Push ups

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://everydaypaleo.com/

http://www.health-bent.com/

http://www.mypaleokitchen.com/

http://paleoblocks.blogspot.com/

http://feastingonfitness.blogspot.com

http://paleochix.com/

http://feedmepaleo.blogspot.com/

http://www.sweetcheekshq.com/

http://thelabelsayspaleo.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

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

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.

March 21, 2011

WOD:

KB SDHP (#53/#35)
KB Swings
KB Squat
1-2-3-4-5 Ladder

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

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

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

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

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

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

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

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

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

March 4, 2011

Warm Up:
1/2 mile run

WOD:

Tabata "OMG"

Push Ups
Squats
BB Rows
Ring Dips
Suicides

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

January 4, 2011

"Back To Basics"

5 Pushups
10 Situps
15 Air Squats
AMRAP 20 minutes

December 16, 2010

Warm Up:

Drills

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

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.

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

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

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.

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

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

November 30, 2010

WOD:

"Tabata Tuesday"

Wall Ball
Sit Ups
KB SDHP
Squats
Burpees

November 29, 2010

WOD:

"Fran"

21-15-9
Thrusters
Pull Ups

November 23, 2010

WOD:

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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)

November 18, 2010

Warm Up:
5 Push Ups
10 Sit Ups
15 Mtn. Climbers
3 Rounds

WOD:
400m Walking Lunges

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)

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

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

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

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

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

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

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

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

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