Month: September 2024
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Battle on Sunset (September 27, 2014)
Read More: Battle on Sunset (September 27, 2014)By Chris R Hey One Worlders! I just registered for this local completion. It’s on September 27! Also, don’t forget that I’m also registered for the Summer Strength Challenge on September 13. It think it would great to have a handful of you sign up too. Here’s the info: Antioch CrossFit is excited to host our…
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WOD September 29, 2014 (Monday)
Read More: WOD September 29, 2014 (Monday)1 Rep Max Back Squat… Starting Monday September 29, we will take a few days to attempt and record our 1 Rep Max Lifts. I need EVERYONE to participate, it is very important that we know this information. Please use the whiteboard located on the first Olympic platform to record your daily lifts for the…
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Coach’s Message September 27, 2014 (Saturday)
Read More: Coach’s Message September 27, 2014 (Saturday)Enjoy the weekend everyone!
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Happy Birthday, Coach Chris
Read More: Happy Birthday, Coach ChrisThe One World Boot Camp & Crossfit Family wish Coach Chris a Happy Birthday! Happy Birthday, Chris -the Boot Camp 05:30AM CREW
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WOD September 26, 2014 (Friday)
Read More: WOD September 26, 2014 (Friday)Warm Up: 6 Minutes of Max Double-Unders/Practice Shoulder, Hamstring and Hip Mobility Skill: 21-15-9 Toes to Bar Kettlebell Swings 6 Minute Cap – (70/53), (53/35), (44/26) rest/adjust weights, and then… WOD: 40 Deadlifts 30 Wallballs 20 Hang Power Cleans 10 Bar Muscle Ups *Please talk with your coach about a legitimate working weight. You will…
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WOD September 25, 2014 (Thursday Rest Day)
Read More: WOD September 25, 2014 (Thursday Rest Day)Rest day… or complete the following for time: 25 Burpees 2500 Meter Row 25 Burpees 2500 Meter Run 25 Burpees
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WOD September 24, 2014 (Wednesday)
Read More: WOD September 24, 2014 (Wednesday)Here’s the workout for Wednesday September 24 2014 Warm Up Shoulder and Hip Mobility Hamstring, Groin and Lat-Stretch EMOM – 10 Minutes (even) 5 Strict Pull Ups (odd) 20 Hollow Rocks *Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that…
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WOD September 23, 2014 (Tuesday)
Read More: WOD September 23, 2014 (Tuesday)Here’s the workout for Tuesday September 23 2014 Tier 1, 2, and 3 In teams of 2, please complete the following: 800 Meter Farmer’s Carry and then… EMOM – 15 Minutes 10 Burpees + Max Effort Plank Please use two dumbells or two kettlebells. Men should use 70# or 53# as a challenge weight.…
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WOD September 22, 2014 (Monday)
Read More: WOD September 22, 2014 (Monday)I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014 Tier 1 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 50% body weight (odd) 100 Meter Sprint Tier 2 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 75% body…
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Yoga September 21, 2014 (Sunday)
Read More: Yoga September 21, 2014 (Sunday)The roar of the river ceases when it enters the ocean. The vexations of the world cease when they enter the solemn existence of your universality. -Mandyuka Upanishad
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (Time) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to overhead 100 Run RX…
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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CrossFit – Wed, Sep 18
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devil’s Press 10 Cal Row 5 DB Thrusters 10 Burpee…
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