Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Dead Lifts
20 Sit Ups
Mats
Ladders
WOD
20 Minutes
Run 100m
Jog 50m
Walk 50m
21 Push Ups
21 Sit Ups
21 Air Squats
Monthly Archives: February 2023
022823
Warm Up
400m Run
10 Box jumps
Backwards Lunge/ Forward Lunge
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD
5 Rounds
15 OHS 45/65
400m Run
022723
Warm Up
21-15-9
Hang Cleans
Sit ups
Push Ups
400m
Mats
Ladders
100 Pogos
WOD
15 Rounds
100m Sprint
21 Air Squats
021723
Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit ups
Cleans 3×15
Snatch 5×5
WOD
5 Rounds
15 Thrusters 65/95
15 Pull Ups
400m
021623
Warm Up
800m
Snatch 5×5
Box jumps 3×20
WOD
Push Up Tabata 3 Minutes
Air Squat Tabata 4 Minutes
021523
Warm Up
2 Rounds
15 Box jumps
15 pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD
10-1
Push Press 45/65
Cleans 95/115
Squat 95/135
100 Bicep Curls
pick a weight you can do atleast sets of 20
021423
HAPPY VALENTINES DAY!!
Warm Up
A Couple Rounds
400m
2 Pull Ups
14 Push Ups
23 Air Squats
Choice as a Couple
5×5
3×10
WOD “It Takes Two”
4 Rounds Together
20 Synchronized Burpees
20 Partner Sit ups
20 Jumping Jacks
100m Couples Farm Carry 32kg Kettlebell
021323
Warm Up
800
10 Pull Ups
10 Push Ups
Mats
Ladders
Split Jumps 5×5
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
021023
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD
150 Wall Balls
For Time
020923
Warm Up
3 Rounds
7 Front Squat
10 Alt Pistols
100 Jump Rope
Army Crawl/Crab Walk
Mats
Ladders
WOD
Sprint Progression
10 meters on minute 1
20 meters on minute 2
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100 meters on Minute 10
Crossfit Del Campo 