Warm Up
2 Rounds:
20 Burpees
10 Pull Ups
10 Box Jumps
10 Air Squats
Discuss Body Weight Form
Fitness Tests
Bench and 400m
Today is the last day to finish Fitness Tests
Any holes in Data will result in a 0 for the assignment
Wednesday May 27, 2015
Seniors Sign Up for Fight Gone Bad
As Long as you are working today I am good!
Leave your Mark on a board. Take a record
Your Days are numbered
Warm Up
3 Min AMRAP
10 Push Press
10 Burpees
10 Air Squats
Snatch 5×5
WOD – Victor
Wal Balls
Max Reps
20/16
Russian Twist
3×30
Friday May 22, 2015
Meet at the Pool
This is not an option
We are swimming
Track athletes are the only excuse.
Thursday May 21, 2015
Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.
Warm Up
2 Rounds
10 Deadbugs (10 sec ea)
5 strict pull
10 Hang Clean
10 Box Jumps
Overhead Squats 5×5
WOD – Thrusters
Max Repetitions
3×20
Back Extensions
Knee Ups
Seated Medball Twist
Wednesday May 20, 2015
Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.
Warm Up
1600m
Mats
Ladders
Hurdles
WOD
5 Rounds
300m
50 Push Ups
Tuesday May 19, 2015
Warm Up
800
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – “2012”
12 Min AMRAP
20 Snatch 65#/45#
12 Box Jumps 20″/16″
Monday May 18, 2015
Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
15 Sit Ups
Snatch 3×20
Cleans 5×5
WOD – Steve
Russian Swing Progression
20 Minutes
32kg/20kg
Dead Bugs 5×10 Sec
Friday May 15, 2015
Extra Credit To any participants or spectators for fittest on campus tomorrow
Warm Up
1600m Run on the track
Game Day Work Out
| Sets and Reps | Load | Movement |
| 5×3 | Low Load | High Velocity Cleans |
| 5×3 | High Load | Low Velocity Pulls |
| 5×5 | Low Load | Full ROM* Squats |
| 5×5 | Jump Up, Step Down | 2 Footed Box Jump |
| 5×5 | Medium Load | Close Grip Bench Press |
| 5×10 | Dynamic | Burpees |
| 1×30 | Core | Bench Crunchies |
| 1×30 | Core | Knees to Right |
| 1×30 | Core | Knees to Left |
| 1×30 | Core | Back Exensions |
| 2×30 sec | Body | Relaxed Dead Hang |
Thursday May 14, 2015
Warm Up
400m
10 Burpees
10 Ninja Roll Ups
10 Sit Ups
25 Air Squats
400m
Find your Clean Max (15minutes)
WOD – Quentin
Clean Bulgarian
Wednesday May 13, 2015
Last Day to Register for Fittest on Campus
Spread the Word!
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Fran
21-15-9
Thrusters
Pull Ups
Crossfit Del Campo 