WOD:
CrossFit Total
November 9, 2011
WOD:
500m row max effort
Box jump for height, work up to your 1RM
Bench press, work up to 1RM
500m row max effort
Box jump for height, work up to your 1RM
Bench press, work up to 1RM
November 7, 2011
It's BENCHMARK week!!!
WOD:
Max push ups in 1 minute
Max sits up in 1 minute
Max consecutive pull ups or seconds held on bar.
WOD:
Max push ups in 1 minute
Max sits up in 1 minute
Max consecutive pull ups or seconds held on bar.
November 5, 2011
Bear Complex
5 rounds with 7 reps of the following sequence (bar doesn't go down until all movements are complete)
5 rounds with 7 reps of the following sequence (bar doesn't go down until all movements are complete)
November 1, 2011
WOD:
"2011 Games WOD"
5 rope climbs
5 clean and jerk
4 rope climbs
4 clean and jerk
3 rope climbs
3 clean and jerk
2 rope climbs
2 clean and jerk
1 rope climb
1 clean and jerk
Pick a heavy but doable weight
"2011 Games WOD"
5 rope climbs
5 clean and jerk
4 rope climbs
4 clean and jerk
3 rope climbs
3 clean and jerk
2 rope climbs
2 clean and jerk
1 rope climb
1 clean and jerk
Pick a heavy but doable weight
September 1, 2011
What a way to start the month and it is a Thursday. What's the big deal? Attendance on Thursdays evening classes have always been low. Tonight, Travis was back for the 7:00 p.m. class. Both classes did great tonight!!!
Warm Up:
100m row
10 Thrusters
10 Good Mornings
10 Pass Throughs
w/pvc
WOD 1:
400m run
Remainder of the time AMRAP of:
10 push-ups
15 squats
Rest 2 min
WOD 2:
50m lunges
Remainder of the time AMRAP of:
10 DB Push Press
15 Supermans
Rest 2 min
WOD 3:
50 DU’s / 250 SU’s
Remainder of the time AMRAP of:
10 box jumps
15 sit-ups
Warm Up:
100m row
10 Thrusters
10 Good Mornings
10 Pass Throughs
w/pvc
WOD 1:
400m run
Remainder of the time AMRAP of:
10 push-ups
15 squats
Rest 2 min
WOD 2:
50m lunges
Remainder of the time AMRAP of:
10 DB Push Press
15 Supermans
Rest 2 min
WOD 3:
50 DU’s / 250 SU’s
Remainder of the time AMRAP of:
10 box jumps
15 sit-ups
August 31, 2011
 |
| Today 5:00 p.m. class |
Warm Up:
25 Jumping Jacks
10 Shoulder Rolls (Foward/Back each arm)
10 Squats
2x
Strength:
Bench Press
WOD:
5 Burpee Pull Ups
10 V-Ups
50m run
AMRAP in 10 minutes
 |
| Nice job Kim and Alysia!! |
Yes, it was ladies night at Antioch CrossFit!! Two guys showed up later for the 7:00 p.m. class. But the ladies have been running the gym lately.
Warm Up:
8/30/2011
20 T's Y's and W's
20 jumping jacks
2 wall walks
4 samson stretch
2 rounds
Mobility work
WOD:
20-15-10-5
Box Jumps
5-10-15-20
Push Ups (hand release)
Finish with 50 Double Unders
 |
| 6:00 p.m. Ladies |
Warm Up:
8/30/2011
20 T's Y's and W's
20 jumping jacks
2 wall walks
4 samson stretch
2 rounds
Mobility work
WOD:
20-15-10-5
Box Jumps
5-10-15-20
Push Ups (hand release)
Finish with 50 Double Unders
 |
| Ahhhhh....WOD done!!! |
 |
| 7:00 p.m. Ladies |
August 29, 2011
Warm Up:
10 T-Pushups
10 Good Mornings (PVC)
10 Pass Throughs (PVC)
10 Downward to Upward Dog
2 rounds
Skill/Strength:
Deadlift
5x65% of max
5x75%
5x85%
WOD:
4 Rounds for Time:
20 KB SDHP 53/35
20 KB Swings 53/35
20 Wall Ball
August 24, 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
Skill/Strength:
Shoulder Press
3-3-3-3-3
WOD:
7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
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
Skill/Strength:
Shoulder Press
3-3-3-3-3
WOD:
7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP
August 23, 2011
Warm Up:
5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x
Skill/Strength:
Double Under or Handstand skill work
WOD:
50 Dbl Unders
5 DB Thrusters (#45/25)
40 Dbl Unders
10 DB Thrusters
30 Dbl Unders
15 DB Thrusters
20 Dbl Unders
20 DB Thrusters
10 Dbl Unders
25 DB Thrusters
5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x
Skill/Strength:
Double Under or Handstand skill work
WOD:
50 Dbl Unders
5 DB Thrusters (#45/25)
40 Dbl Unders
10 DB Thrusters
30 Dbl Unders
15 DB Thrusters
20 Dbl Unders
20 DB Thrusters
10 Dbl Unders
25 DB Thrusters
August 22, 2011
Warm Up:
Lunge to elbow
10 Pass throughs
10 bar swings
5 med ball cleans
10 OH squats
1x around w/ med ball
2x
Skill/Strength:
Overhead Squat
3-3-3-3-3
WOD:
20 Sumo Deadlift High Pull (95/65)
10 Burpees (jump over bar)
3 Rounds
Lunge to elbow
10 Pass throughs
10 bar swings
5 med ball cleans
10 OH squats
1x around w/ med ball
2x
Skill/Strength:
Overhead Squat
3-3-3-3-3
WOD:
20 Sumo Deadlift High Pull (95/65)
10 Burpees (jump over bar)
3 Rounds
August 19, 2011
WOD:
The Chief
AMRAP in 3 min of:
3 Power Cleans 95/135
6 Push-ups
9 Squats
Rest 1 minute
5 Rounds
The Chief
AMRAP in 3 min of:
3 Power Cleans 95/135
6 Push-ups
9 Squats
Rest 1 minute
5 Rounds
August 18, 2011
Warm Up:
8/18/2011
Lunge to elbow
Frog jump
5 Pry squats
5 pull ups
5 V-ups
1x around
2x
WOD:
Chest to Deck 5k
At every light on the way out, 10 push ups
At every light on the way back, 10 burpees
R on Sunset
L on Cavallo
L on Tregallas
R on Hillcrest (LIGHT)
(LIGHT) along Hillcrest
Continue on Deer Valley (LIGHT at Davison/Hillcrest)
(LIGHT) at intersection to turn into Safeway
Turn around at Wildflower (LIGHT)
50 push ups out
40 burpees back (Wildflower turn around point only counts once, so 40)
Come back same way
Once back, 90 sit ups, then call time.
For time
8/18/2011
Lunge to elbow
Frog jump
5 Pry squats
5 pull ups
5 V-ups
1x around
2x
WOD:
Chest to Deck 5k
At every light on the way out, 10 push ups
At every light on the way back, 10 burpees
R on Sunset
L on Cavallo
L on Tregallas
R on Hillcrest (LIGHT)
(LIGHT) along Hillcrest
Continue on Deer Valley (LIGHT at Davison/Hillcrest)
(LIGHT) at intersection to turn into Safeway
Turn around at Wildflower (LIGHT)
50 push ups out
40 burpees back (Wildflower turn around point only counts once, so 40)
Come back same way
Once back, 90 sit ups, then call time.
For time
August 17, 2011
Warm Up:
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x
Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m
WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x
Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m
WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups
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