Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab
Ball Slams 3×20
Overhead Squats 5×5
WOD- Greg
20 Minute Push Up
Progression
Knees to Elbows 4×25
Monthly Archives: October 2017
103117
Warm Up
3 rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Russian Swings 3×20
Split Jerk 5×5
WOD- Frank
Lucky 7’s
Strict Press 7×1
Push Press 7×1
Jerk 7×1
Plank 3×30 sec
103017
Warm Up
3 Rounds
15 American Swings
10 Pistols
7 Ninja Roll Ups
Clean And Jerk 3×15
Front Squat 5×5
WOD – Kalsu
On the Minute
Every minute
5 Burpees
Then complete the Minute with Thrusters
WOD is Complete when you get 100 Thrusters.
102717
Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 Jumprope
Mats
Ladders
WOD
5 Rounds
300m Sprint
35 Push Ups
102617
Print Bulgarian Sheet Out , Fill Out The Bench Press Portion per your max yesterday. Get 5 Points for showing me this completed on the way in to class.
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge><
21 Sit Ups
3 Snatch Complex
Push Press 5×5
WOD – Bench Press
Bulgarian
102517
Go To CrossFit Del Campo home page
and print a Bulagarian sheet off the bottom.
Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups
Bench Press Max
1 Rep Max
Mats
Ladders
WOD –
20 Minutes
100m Sprint
21 Air Squats
21 Sit ps
21 Push Ups
102417
Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
American Swings 2×15
WOD – Dave
20 Minute
Pull Up Progression
