Warm Up
2 Rounds:
400m
5 Hang Cleans
10 Push Ups
15 Air Squat
Jerk 5×5
Russian Swing 2×20
WOD – “Xavier”
Clean and Jerk
2×3
3×2
5×1
Add Weight Each Set
Core
3×20
Knees To Elbows
Russian Twist
Back Ext
Category Archives: Uncategorized
Monday December 16, 2013
Warm Up
3 Rounds:
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups
Front Squat 5×5
WOD – “William”
Squat Progression
20 Minutes
Must do something besides an Air Squat
Friday November 22, 2013
Did you ever think about what Free Range Really Means to A Turkey.
http://www.youtube.com/watch?v=5DybhT3spZE
Weigh In Before Break
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 DeadLift
Snatch 5×5
American Swings 3×20
WOD – ” Peter”
20 min Progression
Thrusters
Friday November 15, 2013
Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
Ball Slam 3×20
Front Squat 5×5
WOD – “Kevin”
Russian Swings Max Reps
Post Scores
Monday November 11, 2013
Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 3
Push Press 5×5
WOD – “Issac”
Bench Press Bulgarian
See Bulgarian sheet
or
Get Bulgarian Sheet
bulagarianpdf
Sunday October 13, 2013
Come support our DC CrossFitters
as they Compete against the World
in a one day worldwide event.
The CrossFit Kids Gauntlet
Show starts at 10 AM athe the Del Campo Weight Room
Saturday September 28, 2013
Relax today
Homecoming Dance Tonight
for the WOD
Please be safe
Dont Drink and Drive
Dont Drink
Monday September 23, 2013
Warm Up
800m
Snatch 5×5
Box Jumps 3×20
WOD – “Tabata 2 Times”
3 Minute Push Ups
4 Minute Air Squats
Saturday September 21, 2013
Fatigue Makes Cowards of Us All
Monday September 2, 2013
