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
102317
Warm Up
2 Rounds
20 SitUps
20 Air Squats
20 Russian Swings
20 Push Ups
Mats
Ladders
Plyo Boxes
WOD
20 Yard Sprints
on the minute
every minute
20 Minute
102017
Warm Up
10 DeadLift
Army Crawl
10 American Swings
15 Burpees
Clean and Jerk 3×15
Back Squat 5×5
WOD – Blair
Push Press
Max Reps
95/65
101917
Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees
Mats
Ladders
WOD –
3 Rounds
400m
50 Air Squats
