Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 Double Unders
Push Press 5×5
American Swings 3×20
WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups
CrossFit Open 15.3
Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups
Mats
Ladders
Falling Starts
WOD
400m Run
50 Air Squats
400m Run
40 Air Squats
400m Run
30 Air Squats
400m Run
20 Air Squats
400m Run
10 Air Squats
Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
75 Double Unders (Jump Rope)
Overhead Squat 5×5
Thrusters 3×20
WOD – Wendy
75 Snatch For Time (40kg Bar)
Hollow Rock 3×30 Sec
Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions
Mats
Ladders
WOD
30 Minute AMRAP
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds:
Gorilla/Army Crawl
400m
10 Box Jumps
5 Inch Worms
5 Hang Cleans
Press to Overhead Squat 3 x15
Cleans 5×5
WOD – “Valerie”
50 – 40 – 30 – 20 – 10
Push Ups
Sit Ups
Air Squats
Pull Ups
Russian Twists 3 x 50 (w/a KettleBell)
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m
Thrusters 3×15
Front Squat 5×5
WOD – Tiffany
(Bar of Choice)
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Midline
3 Rounds:
20 Back Extentions
20 Toes to Bar or Knee Ups
20 Russian Twists
Finish Open Workout 15.2
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Jerk 5×5
WOD – Ursula
75 Clean and Jerk (10kg/10#)
Midline
Superman 5×30 Sec
Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings
Mats
Ladders
Depth Broad Jumps 20×1
WOD
20 Yard Sprints
On the Minute
Every Minute
for 30 Minutes
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups
Mats
Ladders
Tuck Jumps 5×5
WOD
5 Rounds:
300m Run
50 Push Ups
*Grab a Green Ball For Each Station to use (20/14)
Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla/Crab Walk
20 Sit Ups
American Swings 3×20
Snatch 5×5
WOD – Susan
100 Ball Slams
Midline
3 Lengths of a Lunge and Twist
Crossfit Del Campo 