Warm Up
2 rounds:
400m run
10 Tuck Jumps
Lunge><
10 Sit Ups
Snatch Complex x 2
Back Squat Bulgarian
21 Sets
Category Archives: WODs
These are Past WODs by Date
Wednesday October 31, 2012
Happy Halloween – Costumes will not get in the
way of the workouts and will not be an excuse to
not dress down.
Warm Up
2 rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
- Halloween Swings
Mats
Ladders
Hurdles
Sprints
20m sprints on the minute
every minute
for 20 miniutes
Discuss Bulgarians
Tuesday October 24, 2012
Warm Up
3 rounds:
400m
15 Air Squats
15 Back Extensions
High Knees/ButtKickers>Lunge<
Cleans 5×5
American Swings 3×15
WOD – “Diane”
21 -15 – 9
Clean Pulls
Push Press
Core
Russian Twist 3 x40 Sec
Monday October 29, 2012
Warm Up
2 Rounds
10 DeadLift
Army Crawl ><
10 American Swings
15 Burpees
Back Squat 5×5
Clean and Jerk 3×15
WOD – “Blair”
Last Man Standing
Push Press Max Reps
60kg?
Core
Superman 3x30sec
Friday October 26, 2012
Warm Up
2 Burgeners
2 Snatch Complex
Choice Strength Exercise 5×5
Ball Slams 3×20
WOD – Death by Burpees
5 min AMRAP
Burpees
Log Reps
Thursday October 25, 2012
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Wednesday October 24, 2012
Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext
10 Push Ups
Front Squat 5×5
Thrusters 3×15
WOD – “Zena”
21-18-15-12-9*
Push Press
Pull Ups
*Burpees are done while waiting to perform exercises. Log Burpee Reps
Core
Russian Twist 3 x30
Monday October 22, 2012
Warm Up
2 rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 jump Rope
Push Press 3×5
American Swings 2×10
WOD -“Xiong”
1 Round
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups
Friday October 19, 2012
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees
Jerk 5×5
Russian Swing 3×20
WOD-“Valerie”
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups
Core:
Russian Twist 3×50
Thursday October 18, 2012
Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings
Mats
Ladders
WOD
30 minutes
20 yard sprints
on the minute
every minute
Crossfit Del Campo 