Warm Up
800m
WOD – Qualifier
21-15-9
Push Press
Box jump
SDLHP
Jump Rope (triple the number)
Ball Slams
Fight Gone Bad Explanation and Directions
Category Archives: WODs
These are Past WODs by Date
121817
Warm Up
4 Rounds
10 Choice
10 Choice
400
10 Choice
SDLHP 3×10
Push Press 5×5
Finish Fitness Testing
Go for a Board or PR
121517
Warm Up
Thunderstruck
Sally Up
Push Ups
Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Med Ball Throw
Bench
400m
121417
Warm Up
1200m Run
“Sally Up”
Squats
Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Med Ball Throw
Bench
400m
121317
Warm Up
3 Rounds:
10 Air Squats
10 Alternating DeadBugs
10 Burpees
10 Sit Ups
Front Squats 5×5
WOD -William
Back Squat Progression
20 Minutes
135/115
121217
Warm Up
800m
WOD
Marines will be here
to play.
We will be outside
Dress Accordingly
Weather Report…..Its Cold
121117
Warm Up
400m
Snatch Complex
10 Burpee
15 Push Ups
Mats
Ladders
Free Lift
120717
Warm Up
1600m
Mats
Ladders
Plyo
WOD
4 Rounds:
300m
50 Air Squats
120612
Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m Run
WOD – 2012
12Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24″/20″
120517
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees
Snatch 5×5
Cleans 3×10
Dead Bugs 5×10
WOD – Steve
American Swing Progression
20 Minutes
Crossfit Del Campo 