Warm Up
3 Rounds
15 American Swings
10 Pistol Squat or Variation
5 Ninja Roll Ups
Clean and Jerk 3×20
WOD -KALSU
On The Minute Every Minute until Completion of 100 Thrusters
5 Burpees at the top of each Minute then finish with Burpees
Pistol Variations
All posts by CrossFit Del Campo
041323
Warm Up
3 rounds
10 Box Jumps
10 DeadLift
10 Burpees
100 Jump Rope
Mats
Ladders
WOD
150 jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit ups
60 Jump Rope
20 Sit Ups
30 Jump Rope
10 Sit Ups
041223
Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups
Mats
Ladders
WOD
20 Minutes
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups
041123
Warm Up
2 Rounds
20 Sit Ups
15 Air Squats
15 Burpees
Overhead Squat 5×5
KB Push Press (Heavy) 3×15
WOD
20 Rounds
Pull up Progression
041023
Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge
20 Sit ups
Burgener x 3
Find Your Bench max
WOD
Back Squat Bulgarian
033123
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge Backwards/Lunge
20 Sit Ups
Snatch Complex x3
Push Press 5×5
WOD
Back Squat Max
1 Rep
033023
Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
Mats
Ladders
WOD
20 yd Sprints
on the Minute
every Minute
20 minutes
032923
Warm Up
3 Rounds
10 DeadLift
High knees/ Butt Kickers
10 American Swings
15 Burpees
Clean and Jerk 3×15
Back Squat 5×5
WOD
Max reps
Push Press
65/95
022823
Warm Up
3 Rounds
10 Pull Ups
10 Snatch
10 Burpees
Mats
Ladders
WOD
3 Rounds
400m
50 Air Squats
032723
Warm Up
3 Rounds
10 Hang Clean
10 Push Ups
10 Sit Ups
400m
3 Burgeners
Cleans 5×5
WOD
20 minute
Air squat Progression