Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats
Ball Slams 3×20
Cleans 5×5
WOD – Michael
20 Rounds
Push Press Progression
Every minute on the minute
95/65
MidLine
Toes to Bar 3×20
Knees over Hips 3×20
Category Archives: Uncategorized
Wednesday April 15, 2015
Warm Up
3 Rounds:
15 American Swings
10 Pistols
5 Ninja Roll Ups
Clean and Jerk 3×20
Front Squat 5×5
WOD – “Kalsu”
On the Minute Every Minute
5 Burpees
Finish the Minute With Thrusters
WOD is Complete when you Reach
100 Thrusters
Log Time
Monday April 13, 2015
Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
WOD – Dave
20 Minute
Pull Up Progression
Wednesday April 8, 2015
Warm Up
10 Dead Lift
Army Crawl><
10 Russian Swings
15 Burpees
Back Squat 5×5
WOD – Blair
Push Press
Max Reps at a given load
Superman 3×30 sec
Flakey Pie Crust
Wednesday February 11, 2015
Warm Up
21 – 15 – 9
Hang Clean
Sit Ups
Push Ups
400m
Mats
Ladders
Tuck Jumps 5×10
WOD
15 Rounds:
100m Sprint
21 Air Squats
Monday February 9, 2015
Warm Up
800m Run
Snatch 5×5
Box Jumps 3×20
WOD – “Tabata 2 Times”
Push Ups 3 minutes
Air Squats 4 Minutes
Practice
Choose
Hand Stands
Kipping Pull Ups
Toes to Bar
Monday December 8, 2014
Warm Up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Standing Broad Jump on Asphalt x 6
WOD –
Run 100yds
Jog back 50yds
Walk back 50 yds
21 Push Ups*
21 Sit Ups
21 Air Squats
* (Pull Ups can be
subbed a few times if 21 can be acheived)
Wednesday October 15, 2014
Warm Up
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Jerk 5×5
WOD – Ursula
75 Clean and Jerk
Midline
Superman 5x30sec
Thursday September 18, 2014
Warm Up
800m
10 Pull Ups
10 Push Ups
Mats
Ladders
Split Jumps 5×5
WOD
400m
25 Air Squats
25 Sit Ups
Crossfit Del Campo 