Warm Up
2 Rounds
20 Sit ups
20 Air Squats
20 Russian Swings
20 Push Ups
Mats
Ladders
Box jump over /Hurdles
WOD
Find Your Back Squat Max
All posts by CrossFit Del Campo
102622
Warm Up
2 Rounds
10 DeadLift
army Crawl ><
15 American Swings
15 Burpees
Clean and jerk 3×15
Back Squat 5×5
WOD
Push Press Max Reps
95/65
102522
Warm Up
3 Rounds
10 Snatch
10 Pull Ups
10 Burpees
Mats
Ladders
Box jumps 3 x20
WOD
3 Rounds
400m
50 Air Squats
102422
Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
3 Burgeners
Hang Cleans 5×5
WOD
Air Squat Progression
20 Minutes
Butt to Ball
102122
Warm Up
21-15-9-3
Push Press
Air Squat
Sit ups
Box jumps
Glute Bridges
Cleans 5×5
WOD
Free Lift
102022
Warm Up
5 Burgeners
Focus on form and explosion
Mats
Ladders
Box Jumps x 4 Lengths
101922
Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext
Thrusters 5×5
Weighted Glute Bridges 3×20
WOD
21-18-15-12-9
Push Press
Pull Ups
101822
Warm Up
3 Rounds
Lunge/Backwards
15 Sit Ups
15 Box jumps
Mats
Ladders
WOD
40m Sprints
20 Minutes
every minute on the minute
101722
Warm Up
3 Rounds
400m
Lunge/Backwards
10 Push Press
10 Sit Ups
Wall Balls 3×20
Snatch 5×5
WOD-Yolanda
25 Plyo Box jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit ups
25 plyo Box jumps
101422
Students may wear anything athletic that is school appropriate
Warm Up
800
WOD – DC Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box jumps 24/20
1 Min SDLHP 24/16
1 Min Jump Rope (every 10 =1 rep)
1 Min Ball Slams 24/12
1 Min Rest