Objective: Interval Trainning
Warm Up
25 Burpees
20 Box jumps
15 Sit Ups
10 Hang Clean
5 Strict Pull Ups
Mats
Ladders
Tuck Jumps 5×5
WOD
5 Rounds:
300m Run
50 Push Ups
Category Archives: WODs
These are Past WODs by Date
Tuesday March 4, 2013
Objective: Posterior Chain
Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla / Crabwalk
20 Sit Ups
Snatch 5×5
American Swings 3×20
WOD – “Susan”
100 Ball Slams
For Time
Core
Weighted Lunge and Twist
3 Lengths
Monday March 3, 2014
Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups
Burgener x 5
Push Press 5×5
WOD – Rebecca
21-15-9
Snatch Balance
Wall Ball
Ball Slams
Thruster
Core
Back Extensions 3×50
Friday February 28, 2014
Happy Birthday to the Future Fittest on Campus
Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext
Mats
Ladders
WOD
5 Round:
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
down to
10 Air Squats
Thursday February 27, 2014
Warm up
25 Burpees
100m Sprint
High Knee Pulls/ Lunge
Back Squat 5×5
Hang Clean &Jerk 3×15
WOD – “Quinn”
3 Rounds
400m
50 Sit ups
50 Back Extensions
Core
Hollow Rock 3 x 30sec
Wednesday February 26, 2014
Warm Up
Bumper Lunge and Twist
10 Burpees
10 Strict Press (med weight)
10 Back Ext
50 Jump Rope (Double Unders?)
Mats
Ladders
Split Jumps 5×5
WOD – “Only 30 Seconds”
2 Rounds
30 Seconds Work
30 Seconds Jog in Place
Set 1
Jumping Jacks
Planks
Mountain Climbers
Lunges
Set 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
Set 3
Push Ups
Sit Ups
Plank
SDLHP
Tuesday February 25, 2013
Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings
Clean 5×5
Thrusters 3×15
WOD “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m
Core
50 Sit Up
50 Back Ext
Monday February 24, 2014
Objective: Push / Pull / Team
Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings
Snatch Balance x 3
Split Jerk 5×5
WOD – Team Ophelia
120 Push Ups
120 Pull Ups
90 Push Ups
90 Pull Ups
60 Push Ups
60 Pull Ups
30 Push Ups
30 Pull Ups
10 Push Ups
10 Pull Ups
Med Ball Twists 3×10
Friday February 14, 2013
Butterflies For Valentines Day
Objective: Interval Trainning
Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint
Front Squat 5×5
Russian Swing 3×20
WOD – Nancy
5 Rounds:
15 Overhead Squats
400m
Thursday February 13, 2013
Objective: Interval Trainning
Warm Up
2 Rounds:
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Snatch 5×5
Thrusters 3×20
WOD – Melissa
5 Rounds for Time
15 Bench Press
15 SDLHP
400m
Midline
3 x30 Seconds
Back Extensions
Toes to Bar
Russian Twist
Crossfit Del Campo 