3 Rounds for Quality: 25 Band Pull Apart 10 Scap Pushups 10 Kip on Bar (no pulling, just practice going from hollow body to superman while holding on to the bar. Click on the video below for a demo) Air Squat hold 0:45 seconds Details at GymnasticsWOD Metcon 10 min AMRAP 3 Deadlift (155/100) 10 Late...
Happy Birthday Payton! Payton’s Birthday WOD: 2 Rounds- 87 Doubles (174 Singles) 10 KBS (53/35) 10 Goblet Squats (53/35) 28 Foot Handstand Walk** 10 Goblet Squats 10 KBS If you finish under 8:00, do 3 rounds. Β If you finish that under 12:00, do 4 rounds. **There are SO many options for scaling...
Strength: EMOM for 10 mins 1 Squat Clean + 1 Push Jerk (No Split) Start at about 50% of your 1RM, building weight as you go. Keep good form! Don’t sacrifice form for weight – if form starts to degrade, please drop back down in weight and drill that good movement pattern. Metcon: 4 Rounds...
The challenge starts this week!Β If you would like to participate please get your name on the list and your $20 paid.Β You can sign up anytime this week – just make sure you get your before pictures taken and uploaded into your online tracker (we’ll be emailing this to you once you...
Our nutrition challenge (PR Your Life!) will begin on Monday, February 9th.Β We are going to follow the Whole30 for 30 days, then reintroduce some of the items that want to bring back into your diet.Β The official dates of the challenge will be: Start – Feb 9th End – Mar 27th Fee –...
Annie Amped Up! 50-40-30-20-10 Double Unders (Singles scaled 3:1) Sit Ups then 60 Wallball buy out *Each time you drop the ball you must complete 3 burpees before starting again Level 2= 25-20-15-10-5 Knee to Elbow Level 3= 25-20-15-10-5 Toe to Bar You will have two scores for this workout, one when...
Every 2 minutes complete: 2 Power Clean @ 65 – 75% of your 1RM 6 10m Shuttle Run – add 2 10m runs each round until you cannot complete it in the 2 min window Rest 3 minutes 2 min max shuttle run Don’t forget that today is the hydro-static testing up at USU from 3 to 7. Remember to...
Strength: 5X3 Pause Front Squat (3 count at bottom) Pick a challenging weight, should be heavy but able to maintain good form Conditioning: 4 Rounds of 3 Wall Walks 10 Russian KBS (53/35) 30 Air Squat
I just wanted to say thank you so much to all the members for making today such a fun day! I’m even more excited and hope you all are too! A big thanks to Stacey for helping today run so smoothly – getting all new forms filled out isn’t the most fun way to spend day 1 (fill out for...
3 rounds for quality: 1 min plank 8 alternating hip touches or 10 hollow rocks 15 superman pulses 10 tempo good mornings (4 down, 2 hold) with PVC or empty bar Open Workout 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Push-ups 15 Box Jumps (24/20) What goals are you setting this month? This year? Write...
We will be starting a new challenge on February 9th so watch for more information! If you want to go up to USU and do the hydro static testing (Feb 5) please get with Stacey to see what times are still available. This is a great way to see where you’re at.
Is it February already?? Wow, time flew by! I just wanted to tell you all how excited I am to be the new owner of CrossFit Antietam! We have a great team of coaches for you and we are ready to help you meet your health and fitness goals. Some housekeeping items – please fill out a new waiver t...
21 Burpees 15 Thrusters (95/65) 9 Pull Ups 1000 Meter Row 9 Pull Ups 15 Thrusters (95/65) 21 Burpees Level 2 = 115/75 and 9 chest to bar pull ups Level 3 = 115/75 and 4 bar muscle ups
