Category Archives: WODs

These are Past WODs by Date


This day will be treated like a final. Anything you do today will be used towards 10% of your Grade. What you chose to do is up to you. Your Assignment is below, and you will be graded accordingly. Congrats on getting to this point of your life. I look forward to seeing you on Graduation day .

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups

Push Press 5×5
Overhead Squats 3×10

3 Rounds
20 Push Press
20 Box jumps
20 Ball Slams
100 jump rope


Warm Up

Hey Guys
I am sorry I cannot be there to finish out the year.
I am asking you to finish strong. Please.
I will be working closely with Ms. Marx to help her finish the grading and speaking with her daily. Ms. Marx was a teacher at Del Campo for quite some time and knows our program inside and out. Please help and respect her as well as the other teachers as this has not been easy on any of them. Do your job and don’t be lame. Suit up and do something to make you better. Your Grade from here forward will be based on you suiting up, as well as the work you put in. If you choose not to suit up in the proper uniform it will be considered a zero for the entire day.
Look forward to seeing some of you next year. With any luck I will be working out with you side by side .

Warm Up
1600m Run

Ball Slams

5 Rounds
100m Run
50 Push Ups