Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift
Russian Swings 3×20
Snatch 5×5
WOD – Peter
20 Minute
Thruster Progression 95/65
Category Archives: WODs
These are Past WODs by Date
050919
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Plyo
WOD
20 Minutes
Run 100yds
Jog back 50 yds
Walk back 50yds
21 Push Ups
21 Sit Ups
21 Air Squats
050819
Warm Up
3 Rounds
100 Jump Rope
400m Run
American Swings 3×20
Overhead Squats 5×5
WOD – FreeLift
050719
Warm Up
2 Rounds
10 OHS
10 Box Jumps
10 Push Ups
10 Pistols
Mats
Ladders
Tuck Jumps 5×10
WOD
15 Rounds
100m
21 Air Squats
050619
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats
Ball Slams 3×20
Cleans 3×10
WOD – Michael
Push Up Progression
20 Minutes
050319
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box Jumps
400m
Snatch 5×5
Clean And Jerk 3×20
WOD – Larry
Lucky 7’s
Overhead Squats 7×1
Front Squats 7×1
Back Squat 7×1
100 Sit Ups
050219
Warm Up
3 Rounds
10 Push Press
Lunge / Backwards
15 American Swings
Mats
Ladders
Split jumps 5×6
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
050119
Warm Up
3 Rounds
Army Crawl/Crab
100 yd KB Farm Carry
10 KB DeadLift
400m Run
Ball Slams 3×20
Front Squat 5×5
WOD – Kevin
Last man Standing
Russian Swing 24/20
043019
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
WOD – Sprint Progression
Sprint 10yds on the first minute
Sprint 20yds on the second minute
Continue until you get to 100yds on the 10th minute
042919
Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLifts
American Swings 3×20
Snatch 5×5
WOD – James
20 Minute Progression
Box Jumps
Crossfit Del Campo 