Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge Backwards/Lunge
20 Sit Ups
Snatch Complex x3
Push Press 5×5
WOD
Back Squat Max
1 Rep
All posts by CrossFit Del Campo
033023
Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
Mats
Ladders
WOD
20 yd Sprints
on the Minute
every Minute
20 minutes
032923
Warm Up
3 Rounds
10 DeadLift
High knees/ Butt Kickers
10 American Swings
15 Burpees
Clean and Jerk 3×15
Back Squat 5×5
WOD
Max reps
Push Press
65/95
022823
Warm Up
3 Rounds
10 Pull Ups
10 Snatch
10 Burpees
Mats
Ladders
WOD
3 Rounds
400m
50 Air Squats
032723
Warm Up
3 Rounds
10 Hang Clean
10 Push Ups
10 Sit Ups
400m
3 Burgeners
Cleans 5×5
WOD
20 minute
Air squat Progression
032423
Students may wear any athletic apparel to class that falls within the school dress code. Failure to meet dress code will be a loss of points. No ripped clothes
Warm Up
10 minutes your choice
WOD – DC Fight Gone Bad
3 Rounds
AMRAP
1 minute Push Press 45/65
1 Minute Box jumps 20/24
1 Minute SDLHP 16/24
1 Minute Jump Rope every 10 =1
1 Minute Ball Slams 12/20
1 Minute Rest
*Student must use prescribed weights to receive full credit
032323
Warm Up
800m
(Rain) 250 Jump Ropes
WOD-Qualifier
21-15-9
add a 0 to each number for jump rope
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slams
032223
Warm Up
2 Rounds
10 Burpees
10 SDLHP
100 Jump Rope
Russian Swings 3×20
Push Press 5×5
WOD
10 Snatch
20 Cleans
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit ups
032023
Warm Up
3 Rounds
Burgener
5 Pull Ups
10 Air Squats
75 jump Rope
Thrusters 3×20
OHS 5×5
WOD
75 Snatch 65/95
031723
Warm Up
4 Rounds
10 Burpees
10 Box jumps
10 Sit ups
10 Back Ext
Mats
Ladders
WOD
30 Min AMRAP
100 yd Sprint
21 Air Squats
21 Sit ups
21 Push Ups