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
Category Archives: Uncategorized
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
Tuesday May 5, 2015
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
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
Crossfit Del Campo 