Warm Up
800m
Mats
Ladders
WOD – Death by Burpees
5 Min AMRAP
Category Archives: WODs
These are Past WODs by Date
012418
Warm Up
3 Rounds:
10 Burpees
10 Thrusters
10 Pull Ups
Mats
Ladders
Plyo
012318
Warm Up
1200m Run
Thrusters 3×15
Back Squat 5×5
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
Knees to Elbows 3×15
012218
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Plyo
WOD
20 Min
100 m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
011918
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
Heel to Heel ><
Clean 5×5
WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75
Russian Twist 3×30 Sec
011718
Warm Up
3 Rounds
100 Jump Rope
Lunge/Backwards
5 Front Squats
Burgener
DeadLift 5×10
Ladders
Plyo Boxes
WOD
20 yard Sprints
on the minute
every minute for
20 minutes
011218
Warm Up
2 Rounds
400m
10 Box Jump
10 Burpees
Burgener
Mats
Ladders
Tuck Jumps 3×10
WOD
3 Rounds
400m
50 Air Squats
011218
Warm Up
2 Rounds
400m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Front Squat 5×5
Burgener x 3
WOD – Angie/Barbara
100 of Each
Pull Ups
Push Ups
Sit Ups
Air Squats
Toes To Bar
or Knees to Elbows
3×10
121917
Warm Up
on your own
Fight Gone Bad
You may wear anything you want within the school rules
Should be athletic apparel.
122017
Hope you all enjoyed the class.
Do not forget that fitness is a Lifestyle not a class.
Good Luck, I hope to see you again .
Merry Christmas and Happy New Years to all of you.
Crossfit Del Campo 