Asynchronous Work
All cohorts are required to complete
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All posts by CrossFit Del Campo
041921 &042021
Synchronous In Class
Warm Up
400m Run
10 Minutes of Static Stretching
400m Run
5×5 Push Press
3×10 Kettle Bell Snatch
WOD – 12 Minute AMRAP
10 Russian Swings
10 Box Jumps
10 Tricep Dips
Asynchronous At Home
Warm Up
400m Run
10 Minutes of Static Stretching
400m Run
3×20 Push Ups
3×20 Sit ups
WOD – Thunder Struck
Play the Song by AC/DC Thunderstruck
Do Jumping Jacks the entire song.
When you hear the word Thunder or Thunderstruck do a burpee
then resume jumping Jacks
041521 & 041621
Synchronous Workout
With Equipment
Warm Up
4 Rounds
20 Sit Ups
10 Burpees
10 Pull Ups
15 Kettle Bell Push Press
5×5 Bench Press
3×10 Ball Cleans
WOD
21-15-9
Back Squat
Thrusters
Sit Ups
Asynchronous Workout
Without Equipment
Warm Up
Darebee Fitness Test
WOD
Follow the Song. When sally is down you drop to the bottom of your squat. When sally is up you go up in your squat.
Cohort C
45 Minute Walk
041421
041221 & 041321
Synchronous Workout
With Equipment
Warm Up
4 rounds
400m Run
10 Pulls
10 Strict Press
20 Russian Swings
20 Sit Ups
WOD
Countdown 10-1
Russian Swings
Thrusters
Asynchronous Workout
No Equipment
Warm Up
1600m Run
WOD
Countdown 15-1
Burpees
Sit ups
COHORT C
45 Minute Walk
040821 and 040921
SYNCRONOUS
Warm Up
5 Rounds
10 Bench Press
10 Push Ups
20 Sit Ups
WOD
25 Rounds
5 Push Ups
10 Sit Ups
15 Air Squats
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ASYNCRONOS
WOD
GROUP C
45 Minute Walk/Run
040721
GROUPS ABC (ALL)
040521 and 040621
SYNCRONOUS
Warm Up
3 Rounds
400m Run
20 SitUps
20 Kettlebell Push Press
10 Pull Ups
Push Press 5×5
Bench Press 3×10
WOD
3 Rounds
21 Kettle Bell Swings
21 Sit Ups
21 Push Ups
100 Jump Rope
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ASYNCRONOUS
Warm Up
1600m Run/Walk for time
WOD–
GROUP C
45 Minute Walk (Log Distance)
032521 & 032621
Choose With or without Equipment
No Equipment -(Sync)
Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Air Squats
20 Push Ups
WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Up
18 Push Ups – 3 Sit Ups
continue to Routine through
1 Push Up – 20 Sit Ups
Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Push Press
20 Air Squats
WITH EQUIPMENT – (Async)
WOD – Loaded Black Jack (45/95)
20 Push Press – 1 Sit Up
19 Push Press – 2 Sit Up
18 Push Press – 3 Sit Up
continue to Routine through
1 Push Press – 20 Sit Ups
COHORT C –
45 min Weighted Walk (10lb+ in a backpack)
032421
Warm Up
3 Rounds For Time
10 Push Ups
10 Air Squats
15 Sit Ups
15 Back Extensions
WOD
5 Rounds For Time
20 Air Squats
20 Push Ups
20 Walking Lunges
400m Run (500 Steps)