Warm Up
10 DeadLift
10 Box Jumps
10 Burpees
100 JumpRope
or 50 Double Unders
Mats
Ladders
3×20 Bar over Jumps
WOD
5 Rounds:
300m
50 Push Ups
Monthly Archives: April 2015
Wednesday April 15, 2015
Warm Up
3 Rounds:
15 American Swings
10 Pistols
5 Ninja Roll Ups
Clean and Jerk 3×20
Front Squat 5×5
WOD – “Kalsu”
On the Minute Every Minute
5 Burpees
Finish the Minute With Thrusters
WOD is Complete when you Reach
100 Thrusters
Log Time
Tuesday April 14, 2015
Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups
Mats
Ladders
Split Jumps 5×5
WOD
20 min AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Monday April 13, 2015
Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
WOD – Dave
20 Minute
Pull Up Progression
Friday April 10, 2015
Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
20 Sit Ups
Snatch Complex x 2
Push Press 5×5
WOD
Bench Press Bulgarian
Back Extensions 3×25
Thursday April 9, 2015
bulagarian
Print This For Class
Warm Up
400m Run
Then
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
For Time
Mats
Ladders
Find your 1 rep Bench Press Max (20min)
Sprints
20 Yards
on the Minute
every minute
for 20 Minutes
Wednesday April 8, 2015
Warm Up
10 Dead Lift
Army Crawl><
10 Russian Swings
15 Burpees
Back Squat 5×5
WOD – Blair
Push Press
Max Reps at a given load
Superman 3×30 sec
Tuesday April 7, 2015
Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds:
400m Run
50 Air Squats
Crossfit Del Campo 