Warm Up
800m
10 Pull Ups
10 Push Ups
400m
Mats
Ladders
Plyo
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
Category Archives: WODs
These are Past WODs by Date
020718
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks
Ball Slams 3×20
Back Squat 5×5
WOD – Karen
150 Wall Balls
Practice
Hand Stand Push Ups (hspu)
020618
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army/Crab
Mats
Ladders
Hurdles
WOD
Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 yards on Minute 3
all the way through
100 yards on Minute 10
020518
Warm Up
2 Rounds
Walking Lunge with a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Russian Swings 3 x20
Clean 5×5
WOD – Jackie
50 Thrusters 65/45
30 Pull Ups NB/BB
1200m Run or 1000m Row
3×30 Sec
Back Extensions
Toes To Bar
Russian Twist
020218
Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds
Snatch Complex x 2
Split Jerk 5×5
WOD –
Choice
020118
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100m Run 21 Air Squats
013118
Warm Up
2 Rounds
7 OHS
10 Pull Ups
20 SitUps
Snatch 5×5
Thrusters 3 x20
WOD – Helen
3 Rounds
400m
21 American Swings (24/16)
12 Pull Ups (no Band/Black band)
Work on Hand Stand Push Ups
or Mid Line Stabalization
013018
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swing
Lunge/Twist
Mats
Ladders
Depth Jumps 20
WOD
40m Sprints
on the minute
every minute
for 20 Minutes
012918
Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups
Thrusters 3×10
DeadLift 5×5
WOD – Grace
Clean and Jerk 115/65
Toes to Bar 3×20
012618
Warm Up
2 rounds
Lunge/Backwards
10 Box jumps
10 Overhead Squats
Snatch Balance 3×10
Push Press 5×5
WOD -Fran
21-15-9
Thrusters 65/45
Pull Ups noband/blackband
Plank 3x30sec
Crossfit Del Campo 