DC Challenge
021518
Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m Sprint
American Swings 3×20
Front Squat 5×5
WOD – Nancy
5 Rounds
Overhead Squats 65/45
400m
021418
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m
Mats
Ladders
Tuck Jumps 3×20
WOD
15 Rounds
100m
21 Air Squats
021318
Warm Up
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups NB/BB
400m
021218
Warm Up
800m
Snatch 5×5
BoxJumps 3×20
WOD – Tababta 2 Times
Push Ups 3 Min
Air Squats 4 Min
020918
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD – Linda
10 rounds
Push Press 65/45
Cleans 115/65
Squats 135/95
111 666
222 777
333 888
444 999
555 10 10 10
020817
Warm Up
800m
10 Pull Ups
10 Push Ups
400m
Mats
Ladders
Plyo
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
020718
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks
Ball Slams 3×20
Back Squat 5×5
WOD – Karen
150 Wall Balls
Practice
Hand Stand Push Ups (hspu)
020618
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army/Crab
Mats
Ladders
Hurdles
WOD
Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 yards on Minute 3
all the way through
100 yards on Minute 10
020518
Warm Up
2 Rounds
Walking Lunge with a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Russian Swings 3 x20
Clean 5×5
WOD – Jackie
50 Thrusters 65/45
30 Pull Ups NB/BB
1200m Run or 1000m Row
3×30 Sec
Back Extensions
Toes To Bar
Russian Twist
Crossfit Del Campo 