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
Category Archives: Uncategorized
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
091216
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Clean and Jerk 3×5
Dead Lift 5×5
WOD – Grace
30 Clean and Jerk
for time
Knees to Bar 4×15
091916
Warm Up
2 Rounds:
7 Front Squats
10 Pistols
50 Double Unders
Army/Crab
Mats
Ladders
Ply Boxes
WOD – Sprint Progression
Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards
All the way to
Minute 10 and 100 yards
090915
Warm Up
2 Rounds
10 DeadLifts
15 American Swings
10 Back Extensions
>2 Footed Bounds
Snatch Complex x 3
Split Jerk 5×5
WOD – Isabel
30 Snatch for time
Hollow Rock 3x30sec
082415
Warm Up
3 Rounds:
100 Jump Rope
Lunge/Backwards
5 Front Squat
Burgener
Educate
DeadLift 3×10
Mats
Ladders
Hurdles
WOD
20 Yard Sprint
on the minute every minute for 20 Minutes
Crossfit Del Campo 