Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.
Warm Up
1600m
Mats
Ladders
Hurdles
WOD
5 Rounds
300m
50 Push Ups
Category Archives: WODs
These are Past WODs by Date
Tuesday May 19, 2015
Warm Up
800
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – “2012”
12 Min AMRAP
20 Snatch 65#/45#
12 Box Jumps 20″/16″
Monday May 18, 2015
Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
15 Sit Ups
Snatch 3×20
Cleans 5×5
WOD – Steve
Russian Swing Progression
20 Minutes
32kg/20kg
Dead Bugs 5×10 Sec
Friday May 15, 2015
Extra Credit To any participants or spectators for fittest on campus tomorrow
Warm Up
1600m Run on the track
Game Day Work Out
| Sets and Reps | Load | Movement |
| 5×3 | Low Load | High Velocity Cleans |
| 5×3 | High Load | Low Velocity Pulls |
| 5×5 | Low Load | Full ROM* Squats |
| 5×5 | Jump Up, Step Down | 2 Footed Box Jump |
| 5×5 | Medium Load | Close Grip Bench Press |
| 5×10 | Dynamic | Burpees |
| 1×30 | Core | Bench Crunchies |
| 1×30 | Core | Knees to Right |
| 1×30 | Core | Knees to Left |
| 1×30 | Core | Back Exensions |
| 2×30 sec | Body | Relaxed Dead Hang |
Thursday May 14, 2015
Warm Up
400m
10 Burpees
10 Ninja Roll Ups
10 Sit Ups
25 Air Squats
400m
Find your Clean Max (15minutes)
WOD – Quentin
Clean Bulgarian
Wednesday May 13, 2015
Last Day to Register for Fittest on Campus
Spread the Word!
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Fran
21-15-9
Thrusters
Pull Ups
Tuesday May 12, 2015
WATCH IT!
Fittest on campus registration due on Wednesday
Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100/50 Jumprope/Double Unders
Mats
Ladders
Split Jumps 6×5
Hurdles
20 min
40m Sprint
on the minute every minute
Monday May 11, 2015
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Dead Lift
American Swings 3×15
Snatch 5×5
WOD – Peter
20 Minute Progression
Thrusters
95/65
Mid Line
3 x 30 sec
Plank (Push Up)
Knees over Waist
Seated Twist
Friday April 8, 2015
Warm up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Hurdles
WOD
15min AMRAP
Run 100
Jog 50
walk 50
10 Push Ups
10 Sit Ups
10 Air Squats
Thursday April 7, 2015
Warm Up
3 rounds:
100 JumpRope or 50 Double unders
400m Run
American Swings 2×15
OHS – 2×5
WOD – “Grace”
30 Clean and Jerk
for Time
115/65
Superman 5×30 Sec
Crossfit Del Campo 