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Tracked times can be posted
here: WOD Times
here: WOD Times
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February 28, 2010
Rest Day
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February 27, 2010
Vanessa's B-Day WOD
30 Squats
30 Sit Ups
30 Wall Ball #20 / #10
30 Walking Lunges
30 Jump Box
30 Incline Push Ups
30 Kettle Bell Swings #53 / #35
4 Rounds for Time
Happy Birthday Vanessa!!!
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February 26, 2010
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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February 25, 2010
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is
whatever remains after the run.
Post total reps
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February 24, 2010
Rest Day
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February 23, 2010
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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February 22, 2010
Run or Row 5K
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February 21, 2010
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
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February 20, 2010
Rest Day
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February 19, 2010
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
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February 18, 2010
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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February 17, 2010
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10
seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of
the eight intervals. Unit for the row is "calories".
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February 16, 2010
Rest Day
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February 15, 2010
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
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February 14, 2010
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
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February 13, 2010
1 rep-max Snatch
Ten minute time limit, not including warm up.
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February 12, 2010
Rest Day
Antioch Crossfit is closed on Monday, February 15th for the
President's Day holiday. Have a great and safe weekend!
Also, big Mahalo to Justin from CrossFit Vallejo for coming
out and working out with our members. He is a BEAST and
shared some tips on speeding up the healing of my tore up
hands!
We hope to make it to the qualifiers next month to support the
CF Vallejo Beasts!
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February 11, 2010
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
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February 10, 2010
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
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February 9, 2010
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
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February 8, 2010
Rest Day
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February 7, 2010
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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February 6, 2010
Deadlift 5-5-5-5-5-5-5 reps
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February 5, 2010
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On
pulls to inverted hang, keep arms, trunk, hips, and legs as
straight as possible, both up and down. This is not for time.
The SDHP is a "pull" that is really a "push." Can you
elaborate?
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February 4, 2010
Rest Day
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February 3, 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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February 2, 2010
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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February 1, 2010
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m