Warm Up
3 Rounds
15 American Swings
10 Pistols
7 Ninja Roll Ups
Clean And Jerk 3×15
Front Squat 5×5
WOD – Kalsu
On the Minute
Every minute
5 Burpees
Then complete the Minute with Thrusters
WOD is Complete when you get 100 Thrusters.
Category Archives: Uncategorized
101817
Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
Burgener x 3
Cleans 5×5
WOD – Allen
20 minute
Air Squat Progression
Knees to Elbows 3×20
101117
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Russian Swings
Mats
Ladders
Depth Broad Jumps x 20
WOD
20 Yard Sprints
on the minute every minute
30 Minutes
090617
Warm Up
2 rounds:
7 OHS
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups no band/ black band
050317
Warm Up
3 Rounds:
Bear Crawl/Crab
10 Dead Lift
400m
Ball Slams 3×20
Front Squat 5×5
WOD – Kevin
Russian Swings
Max Reps 24/16
Superman 5×30
042517
Active Rest Day
CAASPP Testing
032317/032417
Warm Up
15 Minutes
Your Choice
Get Loose
WOD – Del Campo Fight Gone Bad
030817
Warm Up
3 Rounds:
Lunge / Backwards
10 Burpees
10 Push ups
10 Hip Extensions GHD
Mats
Ladders
WOD- Run
20 Minutes of Running
Track or run the Test 400 outside the weight room
try to run for 20 minutes
030117
Meet out Side Weightroom
Community Service Day
020117
Warm Up
2 Rounds:
400m
10 Hang Cleans
10 Pull Ups
Thrusters 3×10
DeadLift 5×5
WOD – Grace
30 Clean And Jerk
Knees to elbows 4×25
Crossfit Del Campo 