Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Resistance Running x 3
Overhead Squat 5×5
WOD – “Dave”
Pull Ups
20 Minute Progression
Take Care of Your Hands
Sunday April 7, 2013
Active Rest Day
Get Outside and do something fun
Bring Your Tape and Gloves to School This week
Saturday April 6, 2013
CrossFit Games Leader Board……Check it out
Friday April 5, 2013
Del Campos Fittest Person Competition
Friday and Saturday
May 3-4
Who’s In?
Warm Up
400m
10 Tuck Jumps
Lunge
20 Sit Ups
Snatch Complex x 3
Push Press 5×5
WOD – “Charles”
Back Squat Bulgarian
*Please see the Handout below.
Print this form out for Fridays class.
You should know your Back Squat Max.
Do the math before you get to class.
bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD
Thursday April 4, 2013
Del Campos Fittest Person Competition
Friday and Saturday May 3-4
Whos in?
Warm Up
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups
For Time
Mats
Ladders
Find your Back Squat Max
20 yard Sprints
On the minute
every minute
for 20 minutes
bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD
Wednesday April 3, 2013
Del Campo’s Fittest Person Competition
Friday and Saturday May 3-4
Who’s in?
Warm Up
10 Deadlift
>Seal Walk
<Army Crawl
10 American Swings
15 Burpees
Clean and Jerk 3×15
Back Squat 5×5
WOD – “Blair”
Max Reps
Push Press
*Advanced Lifter may use 60kg
Max Reps is a continues rep motion until the point of failure. No Stop, No Rest
bulagarianpdf – Print your Bulgarian Hand out here for Thursdays WOD
Tuesday April 2, 2013
Del Campo’s Fittest Person Competition
Friday and Saturday May 3-4
Who’s in?
Warm Up
3 Rounds:
10 Pull Ups
20 Burpees
10 Sit Ups
Mats
Ladders
Tuck Jumps 5×10
WOD
3 rounds:
400m Run
50 Air Squats
bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD
Monday April 1, 2013
Del Campo’s Fittest Person Competition
Friday and Saturday May 3-4
Who’s in?
Warm Up
2 rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
Burgeners x 3
Clean 5×5
WOD – “Allen”
Air Squat Progression
20 Minutes
Core
Knees to Elbows 3×20
Friday March 22, 2013
Warm Up
With PE1 and 2 In the Gym
Line up in Alpa order nearest the Boys Lockerroom
Cardio – Single or Double 8 (you should all be finish in the Front
DC Challenge – Participate. Be Kind, Be Curtious, Be Helpful
Enjoy the Break!
Dont be Lazy
WOD Shop – If you want to Workout over the
break this is your spot to get WODS.
Thursday March 21, 2013
Warm Up
3 rounds:
400m
Lunge
10 Push Press
10 10 Sit Ups
Ball Slams 3×20
Snatch 5×5
WOD – “Yolanda”
21 – 15 – 9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
Plank 5×30 Sec
Crossfit Del Campo 