Warm Up
2 Rounds
400m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Front Squat 5×5
Burgener x 3
WOD – Angie/Barbara
100 of Each
Pull Ups
Push Ups
Sit Ups
Air Squats
Toes To Bar
or Knees to Elbows
3×10
121917
Warm Up
on your own
Fight Gone Bad
You may wear anything you want within the school rules
Should be athletic apparel.
122017
Hope you all enjoyed the class.
Do not forget that fitness is a Lifestyle not a class.
Good Luck, I hope to see you again .
Merry Christmas and Happy New Years to all of you.
121917
Warm Up
800m
WOD – Qualifier
21-15-9
Push Press
Box jump
SDLHP
Jump Rope (triple the number)
Ball Slams
Fight Gone Bad Explanation and Directions
121817
Warm Up
4 Rounds
10 Choice
10 Choice
400
10 Choice
SDLHP 3×10
Push Press 5×5
Finish Fitness Testing
Go for a Board or PR
121517
Warm Up
Thunderstruck
Sally Up
Push Ups
Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Med Ball Throw
Bench
400m
121417
Warm Up
1200m Run
“Sally Up”
Squats
Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Med Ball Throw
Bench
400m
121317
Warm Up
3 Rounds:
10 Air Squats
10 Alternating DeadBugs
10 Burpees
10 Sit Ups
Front Squats 5×5
WOD -William
Back Squat Progression
20 Minutes
135/115
121217
Warm Up
800m
WOD
Marines will be here
to play.
We will be outside
Dress Accordingly
Weather Report…..Its Cold
121117
Warm Up
400m
Snatch Complex
10 Burpee
15 Push Ups
Mats
Ladders
Free Lift
Crossfit Del Campo 