Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400
Snatch
5×5
Clean and Jerk
3×10
WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
Category Archives: WODs
These are Past WODs by Date
121024
Day 53
Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400
Ball Slams
3×20
Front Squat
5×5
WOD
Russian Swing
Max Reps
24/20
120924
Day 51
Warm Up
2 Rounds
10 x 2 Foot Bounds
10 Pull Ups
10 DeadLifts
American Swings
3×20
Snatch
5×5
WOD
Box Jump Progression
20 Minutes
120624
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
120524
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
120324
Day 48
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps
Mats
Ladders
WOD
40yd sprints
on the minute
every minute
for 20 minutes
75 Sit ups
120224
Day 47
Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls
Mats
Ladders
WOD
10 Rounds
100m Run
21 Air Squats
112224
Day 46
Warm Up
3 Rounds
400
10 Cleans
10 Alternating Split Jumps
Army Crawl/Crab
Ball Slam
3×20
Overhead Squat
5×5
WOD
Push Up Progression
20 Minutes
Add one rep per minute
for 20 Min
Knee Ups 4×25
112124
Day 45
Warm Up
2 Rounds
10 Push Ups
10 Clean Pulls
10 Pull Ups
20 Sit Ups
Russian Swings
3×20
Split Jerk
5×5
WOD
Strict Press
7×1
Push Press
7×1
Split Jerk
7×1
Plank
3×30 Sec
112024
Day 44
Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
50 Jump Rope
Mats
Ladders
WOD-Annie
10 Minute Time Cap
Total
150– 150 Jump Rope
200– 50 Sit Ups
320– 120 Jump Rope
360– 40 Sit Ups
450– 90 Jump Rope
480– 30 Sit Ups
540– 60 Jump Rope
560– 20 Sit ups
590– 30 Jump Rope
600– 10 Sit ups
Log Total
Crossfit Del Campo 