Antioch CrossFit

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