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Monthly Archives: September 2019

WODs

100119

September 30, 2019 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
10 Wall Balls
20 Sit ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Jerk 5×5

WOD- Team Ophelia
100 – 80 – 60 – 40 – 20
Push Ups
Pull Ups

WODs

093019

September 29, 2019 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Dead Lift
20 Sit Ups

Mats 
Ladders
Plyo

WOD – 
20 Minutes
Run 100m
Jog Back 50 m
Walk Back 50m
21 Air Squats
21 Sit Ups
21 Air Squats

WODs

092719

September 26, 2019 CrossFit Del Campo Leave a comment

Warm Up
21-15-9
Choice
Pick 4 Movements

Free Lift
NO HEAVY LIFTING

WODs

092619

September 25, 2019 CrossFit Del Campo Leave a comment

Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
20 Push Ups
400m

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
Overhead Squat 65/45
400m

WODs

092519

September 24, 2019 CrossFit Del Campo Leave a comment

Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400m between each round

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

WODs

092419

September 23, 2019 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups BB/NB
400m

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist

WODs

092319

September 22, 2019 CrossFit Del Campo Leave a comment

Warm Up
1600m

Snatch 5×5
Box Jumps 3×20

WOD- Tabata 3 Times
Push Ups 3 Min
Air Squat 4 Min
Plank 5 Min

WODs

092019

September 19, 2019 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
Cleans
Push Press
Front Squat
First Round is 10-10-10
Second Round is 9-9-9
All The way to 1-1-1

WODs

091919

September 18, 2019 CrossFit Del Campo Leave a comment

Warm Up
800m
10 Pull Ups
10 Push Ups

Mats 
Ladders
Split Jumps 5×5

WOD 
3 rounds
400m
25 Air squat
25 sit ups

WODs

091819

September 18, 2019 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 sec plank
25 Jumping Jacks

Ball Slam 3×20
Practice Hand Stand Push Ups

Back Squat 5×5

WOD – Karen
150 Wall Balls

 

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