Seniors
This day will be treated like a final. Anything you do today will be used towards 10% of your Grade. What you chose to do is up to you. Your Assignment is below, and you will be graded accordingly. Congrats on getting to this point of your life. I look forward to seeing you on Graduation day .
Warm Up
3 Rounds
1 Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups
Push Press 5×5
Overhead Squats 3×10
WOD
3 Rounds
20 Push Press
20 Box jumps
20 SDLHP
20 Ball Slams
100 jump rope
Monthly Archives: May 2023
053123
Warm Up
2 Rounds
20 Sit ups
5 Strict Pull Ups (Band ok)
10 Hang Clean
10 Box jumps
Overhead Squats
5×5
WOD
Max Reps
Thrusters
65/45
053023
Warm Up
Hey Guys
I am sorry I cannot be there to finish out the year.
I am asking you to finish strong. Please.
I will be working closely with Ms. Marx to help her finish the grading and speaking with her daily. Ms. Marx was a teacher at Del Campo for quite some time and knows our program inside and out. Please help and respect her as well as the other teachers as this has not been easy on any of them. Do your job and don’t be lame. Suit up and do something to make you better. Your Grade from here forward will be based on you suiting up, as well as the work you put in. If you choose not to suit up in the proper uniform it will be considered a zero for the entire day.
Look forward to seeing some of you next year. With any luck I will be working out with you side by side .
Cheers
Ellis
Warm Up
1600m Run
Mats
Ladders
Ball Slams 3×20
WOD
5 Rounds
100m Run
50 Push Ups
052923
Happy Memorial Day!
Take a moment to reflect on what this day is truly about.
Thank a person who served this country. Remember it is not about political beliefs, it is about a choice made by an individual to serve a country that yo can have the freedoms that you have.
Thank you to a few,
John Ellis
James Ellis
Bill Eure
Butch McCarthy
Michael Evans
Brad Wardlaw
Geoff Gill
If you are so inclined to try something new that is going on World Wide Today. Here is your Workout
MURPH
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Post Your Time or Thoughts
052223
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees
Snatch 3×10
Cleans 5×5
WOD
Russian Swing Progression
20 Rounds
24/20
051923
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP
3×17 Russian Swings
5×5 Heavy Jerk
WOD
Push Press
2×3
3×2
5×1
Increase Load Every Set
051823
Warm Up
2 Rounds
10 Pistols
10 Sit ups
10 Back Extensions
Lunge/High Knee Pulls
Mats
Ladders
WOD
200 Meter Sprint
50 Squats
200 Meter Sprint
40 Squat
200 Meter Sprints
30 Squats
All the way to 10 Squats
051723
Warm Up
30 Burpees
Find your Power Clean Max
WOD
Clean Bulgarian
Hollow Rock 3×30 Sec
051623
Warm up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump overs
100 Jump Rope
Mats
Ladders
WOD
40m Sprints
on the minute
Every Minute
20 minutes
051523
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 DeadLift
American Swing 3×20
Snatch 5×5
WOD
20 Rounds
Thruster Progression
Crossfit Del Campo 