Rest Day
All posts by CrossFit Del Campo
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
Thursday September 20, 2012
Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army/Crab
Mats
Hurdles
Ladders
Sprint Progression: 20 minutes
Sprint 10m the first minute
Sprint 20m the second minute
Sprint 30m the thrird minute
All the way to 100m
Then Back down
Wednesday September 19, 2012
Warm Up
2 Rounds:
Walking Lunge/with a twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Clean 5×5
Russian Swings 3×20
WOD – Jackie
50 Thrusters
30 Pull Ups
800m Run
Core 3×30 sec
Back Extensions
Toes to Bars
Russian Twists
Tuesday September 18, 2012
Warm Up
2 Rounds:
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bound one Length
Split Jerk 5×5
Snatch Complex x 2
WOD – Isabel
Snatch 1×30
For Time
Post Results
Hollow Rock 3x30sec
Monday September 17, 2012
Warm Up
50 Burpees
Tuck jumps 5×10
Mats
Ladder
WOD
10 Rounds:
100m run
21 Air Squats
Sunday September 16, 2012
Rest
Last wek was a big week
you earned it.
Saturday September 15, 2012
Rest
Friday September 14, 2012
Warm Up
2 Rounds:
7 Over Head Squats
10 Push Ups
20 Sit Ups
Snatch 4×5
Thrusters 3×15
WOD – Helen
3 Rounds:
400m Run
21 American Kettle Swings
12 Pull Ups
Core
Russian Twist 3 x20