Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD – Linda
65/45 Push Press 10-1
65/45 Cleans 10-1
135/95 Squats 10-1
10-10-10
9-9-9
8-8-8
etc
092116
Warm Up
800m
10 Pull Ups
10 Push Ups
Mats
Ladders
Hurdles
Split Jumps 5×6
WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
092016
Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD – Karen
150 Wall Balls 20/12
For Time
091616
Warm Up
2 Rounds:
Walking Lunge with a Twist
10 Overhead Squat
20 Sit Ups
10 Double Under Push Ups
Russian Swings 3×20
Clean 5×5
WOD – Jackie
50 Thrusters 65/45
30 Pull Ups
12oom Run
3×30 Sec
Back Extensions
Knees to Elbows or Toes to Bar
Russian Twists
091516
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds:
100m Run
21 Squats
091416
Warm Up
“Thunderstruck”
Thrusters 3×15
WOD – Helen
3 Rounds:
400m Run
21 Russian Swings 24kg/20kg
12 Pull Ups no band/Black band
Medball Lunge and Twist
2 Lengths of the mat
091316
Warm Up
3 rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist
Mats
Ladders
Depth jumps
WOD – Sprint
20 Minutes
on the minute every minute
40 yard Sprint
091916
Warm Up
2 Rounds:
7 Front Squats
10 Pistols
50 Double Unders
Army/Crab
Mats
Ladders
Ply Boxes
WOD – Sprint Progression
Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards
All the way to
Minute 10 and 100 yards
091216
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Clean and Jerk 3×5
Dead Lift 5×5
WOD – Grace
30 Clean and Jerk
for time
Knees to Bar 4×15
090916
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Bar Only)
Snatch Balance 3×10
Push Press 3×5
WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black Band
Plank 3×30
Crossfit Del Campo 