Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 Heavy American Swings
Snatch Balance x 3
Split Jerk 5×5
WOD – Ophelia
50 – 40 – 30 – 20 – 10
Alternating
Push Ups
Pull Ups
Could be a team WOD?
Category Archives: WODs
These are Past WODs by Date
Tuesday February 26, 2013
Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups
Mats
Ladders
WOD – Football Field
For 20 Minutes:
Run 100m
Jog Back 50m
Walk Back 50m
21 Push Ups
21Sit Ups
21 Air Squats
Monday February 25, 2013
Warm Up
400m Run
10 Box jumps
Walking Lunge/Backwards
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD – “Nancy”
5 Rounds for time
15 Overhead Squats
400m run
Plank 3×30 Sec
Friday February 15, 2013
Warm Up
21 – 15 – 9
Hang Clean
Sit Up
Push Up
400 between each round
Tuck Jumps 5×10
Mats/Ladders
WOD
15 Rounds:
100m Sprint
21 Air Squats
Thursday February 14, 2013
Happy Valentines Day……..
Buy your Mother Some Flowers
Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups
Thrusters 3×20
Snatch 5×5
WOD- “Melissa”
5 Rounds for time:
15 KB Thrusters
15 Pull Ups
400m
Core
3 Rounds:
30 Sec each
Back Extensions
Toes To Bar
Russian Twist
Wednesday February 13, 2013
Warm Up
800m
Box Jumps 3×20
Snatch 5×5
WOD – “Tabata 2 Times”
Push Up 3min
Air Squat 4 min
Flexibility Trainning
Tuesday February 12, 2013
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swing 3×20
Push Jerk 5×5
WOD – “Linda”
Push Press 10 x 10-1
Cleans 10 x 10-1
Squats 10 x 10-1
*Advanced lifter may use 40, 60, and 80kg
Set one is 10,10,10
Set two is 9,9,9
Set three is 8,8,8
Etc
Mondy February 11, 2013
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats/Ladders
Split Jumps 5×10
WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Practice:
Kipping Pull Up
Friday February 8, 2013
Warm Up
2 Rounds:
10 Floor Bench
20 Sit Up
20sec Plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD – “Karen”
Wall Balls 1×150
for time
Core:
Superman 5 x 30 sec
Practice: Handstand Push Ups
Thursday February 7, 2013
Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
50 Double Unders
American Swings 3×20
Cleans 5×5
WOD – “Jackie”
50 Thrusters*
30 Pull Ups
1200m run
*16-20kg kettle bells or
65lb-89lb Barbell
Core:
3×30 sec
Back Ext
Toes to Bar
Russian Twist
Crossfit Del Campo 