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Monthly Archives: January 2020

WODs

013120

January 30, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
10 Front Squat
10 Pistols (alt Legs)
100 Jump Rope
Army/Crab ><

Mats
Ladders

Tuck Jumps 3×15

WOD-
Sprint 10m on Minute 1
Sprint 20m on Minute 2
All the way through 10 Minutes at 100m

WODs

013020

January 29, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
10 DeadLift
10 Back Extensions
2 Footed Bounds>

Burgener x 2

Jerk 5×5

WOD- Isabel
30 Snatch for time
65/45

WODs

012920

January 28, 2020 CrossFit Del Campo Leave a comment

Warm Up
50 Burpees

Mats 
Ladders
Plyos

WOD- 
10 Rounds
100m Run
21 Air Squats

WODs

012820

January 27, 2020 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Complex x 2
Push Press 4×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB

Plank – 3×30 sec

WODs

012720

January 26, 2020 CrossFit Del Campo Leave a comment

Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Front Squat 3×5
DeadLift 4×5

WOD – Grace
30 Reps for Time
Clean and Jerk 115/65

WODs

012421

January 24, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds (one distance black mats)

Burgener x 2
Push Press 5×5

WOD – Isabel
30 Snatch For Time
Log Scores
65/45

Uncategorized

012320

January 22, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD -Death By Burpees
5 Min Max reps
Burpees

Uncategorized

012220

January 21, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders
Depth Jumps

WOD – Sprint
40m Sprint
on the Minute
every Minute
20 Minutes

WODs

012120

January 19, 2020 CrossFit Del Campo Leave a comment

Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans 95/65
Tricep Dips

3×30 Sec
Knee Ups
Back Extensions
Russian Twists

WODs

011720

January 16, 2020 CrossFit Del Campo Leave a comment

Warm Up
3 Rounds
5 Wall Walks
10 Hng Cleans
15 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups

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