Bring Your Bathing Suit Towel and a bag to take your wet clothes home.
All posts by CrossFit Del Campo
091015
Warm Up
2 Rounds:
Walking Lunge/w/aTwist
10 OHS
20 Sit Ups
10 Double Under Push Ups
Russian Swings 3×20
Clean 5×5
WOD – Jackie
50 Thrusters (65/45)
30 Pull Ups
1200m Run
For Time
Core
3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists
090915
Warm Up
2 Rounds
10 DeadLifts
15 American Swings
10 Back Extensions
>2 Footed Bounds
Snatch Complex x 3
Split Jerk 5×5
WOD – Isabel
30 Snatch for time
Hollow Rock 3x30sec
090715
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps5×10
WOD
10 Rounds:
100m Run
21 Air Squats
090415
Warm Up
2 Rounds:
7 Overhead Squats
10 Pullups20 Sit Ups
Thrusters 5 x 9
Snatch 5×5
WOD – Helen
3 Rounds:
400yd Run
American Swings 3×21
Pull Ups 3×12
090315
Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge/with a twist
Mats
Ladders
Hurdles
Depth Jumps 10 x1
WOD – Sprint
40 yd Dash
on the minute
Every minute
for 20 minutes
090215
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Thrusters 3×5
DeadLift 3×10
WOD – Grace
Clean and Jerk
Knees to Elbows 4×25
090115
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Balance 3×10
WOD – Fran
21-15-9
Thrusters
Pull Ups
Push up Position Planks 3 x30 sec
3 x 30 sec
083115
Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – “Death by Burpees”
5 Minute Max reps Burpees
082815
Warm Up
1200m Run
Thruster 3×15
Back Squat 5×5
WOD – Elizabeth
21-15-9
Cleans
Push Ups
3x20sec (No rest between)
Knees to Elbows
Back Extensions
Russian Twists