Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions
Mats
Ladders
Plyo
WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups
Category Archives: WODs
These are Past WODs by Date
031418
Warm Up
3 Rounds
Army Crawl/ Crab Walk
400m
10 Box Jumps
5 Hang Cleans
OHS 3×15
Cleans 5×5
WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups
031318
Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Split Jerk 5×5
WOD – Ursula
75 Clean and Jerk 95/65
Plank 3x60sec
031218
Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
25 Double Unders (rope)
10 American Swings
Mats
Ladders
Depth Broad Jumps 20
WOD
20 Minutes
20 Yard Sprints
On the Minute
Every Minute
030918
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m
Thrusters 3×15
WOD Tiffany
100 of each (Bar Only)
Snatch Pull
Snatch
Snatch Press
Overhead Squat
030818
Warm Up
25 Burpees
20 BoxJumps
15 Sit ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
Plyo
WOD
5 Rounds
300m Run
50 Push Ups
030718
Warm Up
2 Rounds
400m
15 Push Ups
Bear Crawl/Crab Walk
20 Sit Ups
Snatch 5×5
American Swings 3×20
WOD Susan
100 Ball Slams 20/12
For Time
030618
Warm Up
5 Min AMRAP
5 Push Up
10 Air Squats
15 Sit Ups
Log Full Rounds on Board
Burgener x 5
Push Press 5×5
WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/16
Gluteham Raises 3×25
030518
Warm Up
3 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions
Mats
Ladders
Depth Jumps 20
WOD
Choice
NO Maxing
030218
Warm Up
25 Burpees
300m Sprint
High Knee Pulls><Lunge
Hang Clean 3×15
Back Squat 5×5
WOD – Quinn
3 Rounds
400m Run
50 Sit Ups
50 Back/Hip Extensions
Hollow Rock 3×30 Seconds
Crossfit Del Campo 