
All posts by CrossFit Del Campo
Saturday September 29, 2012
Tell Someone about CrossFit.
Show someone the site.
Tell them why it is so great.
Friday September 28, 2012
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m run between sets
Mats
Ladders
Tuck Jumps 5×10
WOD – Sprint and Squat
15 Rounds:
100m Sprint
21 Air Squats
Thursday September 27, 2012
Warm Up
2Rounds:
10 Overhead Squats
10 Pull Ups
10 Sit Ups
400m run
Snatch 5×5
Thrusters 3×20
WOD – “Melissa”
5 Rounds:
15 Push Press
15 Pull Ups
700m Run
Core
Back Extensions 3×30
Toes to Bars 3×30
Russian Twist
Wednesday September 26, 2012
Warm Up
800m Run
Snatch 5×5
Box Jumps 3×20
WOD – ” Tabata 2 Times”
3min Push Ups
4min Air Squats
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for the alloted time. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score. High Score wins.
-Article Source: http://EzineArticles.com/348486
Tuesday September 25, 2012
Don’t forget $8 if you bought a bag.

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
Push Press 5×5
Kettle Swings 3×20
WOD – “Linda”
Push Press 10x 10-1
Cleans 10x 10-1
Front Squat 10x 10-1
Set one is 10, 10, 10. Set two is 9, 9, 9. Set three is 8, 8, 8, and so on.
Easy to bite off more than you can chew.
Lifters may start with 40kg, 60kg, 80kg
3 lifts-3 weights
Core/practice
Overhead Squat (PVC) 2×10
Russian Twists 2×20
Handstand Push Ups 4×5
Monday September 24, 2012
Warm Up
2 Rounds:
800m Run
10 Pull ups
10 Push Ups
Mats – Falling starts
Ladders
Split Jumps 5×6
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
Sunday September 23, 2012
Rest Day
Saturday September 22, 2012
Happy 38th Birthday to My Brother.
He sure gave himself one heck of a present.
He is running in the Tough Mudder Race in Tahoe.
Good Luck
Friday September 21, 2012
Warm Up
2 Rounds
Close Grip Floor Bench
20 Sit Ups
20 count Plank
25 Jumping Jacks
Back Squat 5×5
Ball Slams 3×20
WOD – Karen
150 Wall Balls
for time
Core:
Superman 5×30 sec