Warm Up
2 Rounds:
400m
10 Hang Cleans
10 Pull Ups
Thrusters 3×10
DeadLift 5×5
WOD – Grace
30 Clean And Jerk
Knees to elbows 4×25
Monthly Archives: January 2017
013117
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Educate)
Snatch balance 3×10
Push Press 5×5
WOD – FRAN21-15-9Thrusters 65/45Pull Ups (no band/Black Band)
Plank 3×30 sec
013017
Warm Up
3 Rounds:
5 Burpees (Educate)
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD-Death By Burpees
5 Minutes Max Rep Burpees
012717
Warm Up
1200m Run
Thrusters 3×15 (Educate)
Back Squat 5×5 (Educate)
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
3×30 Sec
knees to elbows
back ext
Russian Twists
012617
Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Split Jumps 5×6
WOD
20 Min
Sprint 100m
21 Air Squats
21 Sit Ups
21 Push Ups
012517
Warm Up
800m
WOD – 30 Sec at a Time
30 Sec Work
30 Sec Jog in place
1 Min Rest Between Sets
Set 1
Junping Jacks
Planks
Mtn Climber
Lunge
Set 2
Push Ups
Burpees
Mtn Climbers
Squat Jumps
Set 3
Air Squats
Sit Ups
Planks
Plank
012417
Warm Up
3 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge><w a twist
Russian Twist 3×30 sec
Mats
Ladders
Plyo
WOD
20 Minutes
20 Meter Sprints
012017
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps
Russian Swings 3×20
Snatch 5×5
WOD – Chelsea
30 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
011917
Warm Up
3 Rounds
100 Jump Rope
Lunge/Lunge Backwards
5 Front Squats
Burgener
Educate
DeadLift 3×10
Mats
Ladders
Plyo
WOD
20yd Sprints
20 Minutes on the minute every minute
01182017
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
Burgener
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds
400m
50 Air Squats
Crossfit Del Campo 