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Monthly Archives: January 2016

WODs

012916

January 28, 2016 CrossFit Del Campo Leave a comment

Warm Up
10 Dead Lift
15 American Swings
10 Back Ext
>2 Footed Bounds

Snatch Complex x 2

Jerk 5×5

WOD – Isabel
30 Snatch

WODs

012816

January 27, 2016 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds:
7 OHS
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – Helen
3 Rounds:
21 American Swings (24/16)
12 Pull Ups (no band/black band)

 

WODs

012716

January 26, 2016 CrossFit Del Campo Leave a comment

Warm Up
50 Burpees

Mats
Ladders
Plyo

WOD
10 Rounds:
100m Run
21 Air Squats

Russian Twist 3×20

WODs

012616

January 25, 2016 CrossFit Del Campo Leave a comment

Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge with a Twist ><

Mats
Ladders

Depth Jumps  10×1

WOD
40m Sprints
on the Minute
Every Minute
for 20 minutes

WODs

012516

January 24, 2016 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Snatch Complex
Front Squat and Jerk 3×5

WOD – Grace
30 Clean and Jerk 115/65

Knees to Elbows or Toes to Bar 4×25

WODs

012216

January 21, 2016 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 OHS

Snatch Complex
Snatch Balance 3×10

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups  no band/Black Band

3x30sec Plank in Push Up Position

WODs

012116

January 20, 2016 CrossFit Del Campo Leave a comment

Warm Up
5 Minute AMRAP
5 push ups
10 Air Squats
6 Split Jumps
Finish  any Fitness tests

Get Something done

WODs

012016

January 19, 2016 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
Plyo Boxes

WOD – Death by Burpees
5 Minutes Max Reps

WODs

011916

January 18, 2016 CrossFit Del Campo Leave a comment

Warm Up
1200m

Thrusters 3×15

Back Squat 5×5

WOD – Elizabeth
21-15-9 For Time
Cleans 105/95
Push Ups No knees/knees

3×30 Sec
Toes To Bar/Knees to Elbows
Back Extensions
Russian Twist

WODs

011516

January 14, 2016 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans (Clean vs. Hang Clean)
15 Sit Ups

Mats  / Ladders

WOD
20 min
How Many Rounds?
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups

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