All posts by CrossFit Del Campo
Friday December 14, 2012
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
DeadLift 5×5
Snatch Complex x 2
WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box
Score shows as : complete rounds – snatch – BJB
Thursday December 13, 2012
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Cleans 5×5
Snatch 3×10
WOD – “Steve”
20 Minute Progression
Russian Kettle Swings
20-24kg Bell
Core
Deadbugs 5×10
Wednesday December 12, 2012
Happy 12-12-12
Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Jerk 5×5
Russian Swing 3×20
WOD – “Robert”
Push Press
2×3
3×2
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set
Core
Back Extensions 5×30
Tuesday December 11, 2012
Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls
Mats
Ladders
Depth Jumps x10
5 Rounds
200m Sprint
50 Air Squats Set #1
40 Air Squats Set #2
30 Air Squats Set #3
20 Air Squats Set #4
10 Air Squats Set #5
Monday December 10, 2012
Please Make sure that you
watch Saturday and Sunday’s
Post on the Paleo Diet
Warm Up
30 Burpees
Front Squat 5×5
Ball Slams 3×20
5 min –
Find Your 1 rep Clean Max
Unless you already know it
WOD – “Quentin”
Clean Bulgarian
Hollow Rock 3x30sec
Sunday December 9, 2012
Saturday December 8, 2012
Friday December 7, 2012
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Deadlift
Snatch 5×5
American Swing 3×20
WOD – “Peter”
20 Minute
Thruster Progression
Core 3×30
Plank
Knees to Elbows
Russian Twist
Thursday December 6, 2012
Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know. Volunteeer to bring it to school.
You can drop it in my office. Before December 8. You Know you have something
between your household that knowone wants or wears. Cheers