Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats
Ladders
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
All posts by CrossFit Del Campo
090922
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks
Ball Slams 3×20
WOD
150 Wall Balls
090822
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army / Crab
Mats
Ladders
WOD
Sprint Progression
Sprint 10 Yds on Minute 1
Sprint 20 Yds on Minute 2
Sprint 30 Yds on Minute 3
All the way to 100 yds on Minute 10
090722
Warm Up
2 Rounds
Walking Lunge/ Backwards
10 OHS
20 Sit Ups
10 Double Under Push Ups
Russian Swings
3×20
Cleans
5×5
WOD
50 Thrusters 65/45
50 Pull Ups bb/nb
1200m Run
090622
Warm Up
2 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bounds >
2 Snatch Complex
Split Jerk 5×5
WOD
30 Snatch
45/65
090222
Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×10
Snatch 5×5
WOD Helen
3 Rounds
400m
21 American Swings
12 Pull Ups
090122
Warm Up
50 Burpees
Mats
Ladders
Free Lift
NO HEAVY LIFTING
083022
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge
Mats
Ladders
Sprint
20yds
On the Minute
Every minute
20 Minutes
083022
Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups
Front Squat and Jerk 3×5
DeadLift 5×5
WOD Grace
30 Clean and Jerk
225/65
082922
Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 Overhead Squats
Snatch Balance x 2
Push Press 5×5
WOD
21-15-9
Thrusters 65/45
Pull Ups