These are Past WODs by Date
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Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Extensions
Heel to Heel
Ball Cleans 3×20
(Dynamax Balls)
Clean 5×5
(Bar)
WOD- “Diane”
21-15-9
Clean Pulls
Push Press
80kg and 60kg?
Core
MedBall Twists 3×30
Warm Up
1200m Run
Russian Swings 3×20
Snatch 5×5
WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats
Core
Back Extensions 3×30
Back to School Night – Looking forward to meeting the Parents
Warm Up
3 Rounds:
10 Dead Lift
20 Sit Ups
10 Box Jumps
Burpees while you weight for a Station to open
WOD
20 minutes
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds:
100 Jump Rope
Lunge/Backwards Lunge
5 Front Squat
1 Burgener
DeadLift 3×10 (Educate)
Mats
Ladders
WOD
20 yard Prints
On The minute
EveryMinute
For 20 Minutes
Due Today:
Syllabus Signed
Notebooks in Hand
Warm Up
2 Rounds:
5 Front Squat (Review)
10 Russian Twist (Educate)
10 Burpees
High Knee Pull/Butt Kickers
Overhead Squat 5×5 (Educate)
Snatch Complex x 2
WOD – Barbara (Angie’s Little Sister)
Get one Dynamax Ball For each Station for this WOD (weight not a factor)
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
Core
Supermans 3 x 30 Sec
By Friday:
All Notebooks should be present
Syllabus and Parent Signature
Warm Up
2 Rounds:
400m
10 Box Jumps (Educate)
10 Burpees (Educate)
1 Burgener
Tuck Jumps 5×10 (Educate)
Mats
WOD
3 Rounds:
400m
50 Air Squats
All Fitness Tests Should be finished.
By Friday you should have your:
Syllabus turned in
Your uniform purchased
Your Notebook printed out and in a Binder
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Burgeners x2
Front Squat 5×5
WOD – Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
For Time
The goal of Angie is to complete one hundred reps of one exercise,
before moving on to the next exercise. Each member of the group
will start at a different exercise and transition thru.
Back To the Pool
Warm Up
Tread
Under water swim
Lap Pool
We will create WOD together.
Make sure you know the Fight Gone Bad Movements as we will have finals next week.
Back in the Weightroom
Warm Up
21-15-9
your choice
1 Weights movement
1 Gymnastics movement
1 Choice movemnet
Choice Olympic Lift 5×5
Choice Complex movement 3×10
Create a Partner WOD and perform
Congrats to Junior Skyler Blanco For placing 3rd at his competition and is currently sitting in 5th place in the world for what I would call the U18 CrossFit Games. We are on it next year. Coming on Strong. Here comes first place!
Pool Day – Bring your Suits and a towel to lay on
Warm Up
Tread pool
tread
Buoy pull
Lap Pool
WOD – Ladder
25m Swim-10 Push ups-10 sit ups-10 Air Squats
50m 8-8-8
75m 6-6-6
100m 4-4-4
75m 6-6-6
50m 8-8-8
25m 10-10-10
Crossfit Del Campo 