Warm Up
15 Minutes
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WOD – Del Campo Fight Gone Bad
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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
013117
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Educate)
Snatch balance 3×10
Push Press 5×5
WOD – FRAN21-15-9Thrusters 65/45Pull Ups (no band/Black Band)
Plank 3×30 sec
012717
Warm Up
1200m Run
Thrusters 3×15 (Educate)
Back Squat 5×5 (Educate)
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
3×30 Sec
knees to elbows
back ext
Russian Twists
012517
Warm Up
800m
WOD – 30 Sec at a Time
30 Sec Work
30 Sec Jog in place
1 Min Rest Between Sets
Set 1
Junping Jacks
Planks
Mtn Climber
Lunge
Set 2
Push Ups
Burpees
Mtn Climbers
Squat Jumps
Set 3
Air Squats
Sit Ups
Planks
Plank
121616
Warm Up
30 Burpees
Ball Slams 3×15
Find Your Clean Max 15 min
WOD – Quentin
Clean Bulgarian
Hollow Rock 3×30 Sec
110216
Warm Up
2 Rounds
10 Deadlift
Army Crawl><
10 Russian Swings (Face the Wall)
15 Burpees
Clean and Jerk 3×10
Back Squat 5×5
WOD – Blair
Push Press Max Reps
95/65
Superman 3×30 sec
100216
Warm Up
3 Rounds:
10 Ball Push Ups
10 Push Press
10 Russian Swings
Thrusters 3×15
Cleans 5×5
WOD – Paula
3 Rounds
21 Russian Swings 24/20
21 Push Ups
400m
100 Sit Ups
Crossfit Del Campo 