Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds:
100m Run
21 Squats
Monthly Archives: September 2016
091416
Warm Up
“Thunderstruck”
Thrusters 3×15
WOD – Helen
3 Rounds:
400m Run
21 Russian Swings 24kg/20kg
12 Pull Ups no band/Black band
Medball Lunge and Twist
2 Lengths of the mat
091316
Warm Up
3 rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist
Mats
Ladders
Depth jumps
WOD – Sprint
20 Minutes
on the minute every minute
40 yard Sprint
091916
Warm Up
2 Rounds:
7 Front Squats
10 Pistols
50 Double Unders
Army/Crab
Mats
Ladders
Ply Boxes
WOD – Sprint Progression
Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards
All the way to
Minute 10 and 100 yards
091216
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Clean and Jerk 3×5
Dead Lift 5×5
WOD – Grace
30 Clean and Jerk
for time
Knees to Bar 4×15
090916
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Bar Only)
Snatch Balance 3×10
Push Press 3×5
WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black Band
Plank 3×30
090816
Warm Up
800m
10 Push Ups
15 Burpees
20 Air Squats
20 Box Jumps
Military Training Exercise
090616
Warm Up
2 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
10 Standing Broad Jumps
WOD – Death By Burpees
5 Minutes Max Repetitions
091216
Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Backwards
Mats
Ladders
Plyo
WOD
20 Min
40m Sprints
On the minute every minute
090216
Warm Up
3 Rounds:
10 Wall Balls
10 Hang Cleans
15 Sit Ups
5 Burpees
Mats
Ladders
Split Jumps 5×6
WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Crossfit Del Campo 