Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
50 Double Unders
American Swings 3×20
Cleans 5×5
WOD – “Jackie”
50 Thrusters*
30 Pull Ups
1200m run
*16-20kg kettle bells or
65lb-89lb Barbell
Core:
3×30 sec
Back Ext
Toes to Bar
Russian Twist
Warm Up
2 Rounds:
10 Deadlift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds
Split Jerk 5×5
Snatch Complex x 2
WOD – “Isabel”
Snatch 1×30
Hollow Rock 3×30 sec
Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 3×5
Thrusters 3×20
WOD – “Helen”
3 Rounds:
400m Run
21 American Swings
12 Pull Ups
Russian Twist 3×20
Get outside
Anyone recognize the Location?
Warm Up
50 Burpees
Tuck Jumps 5×10
American Swings 3×20
Mats
Ladders
WOD
10 Rounds:
100m Sprints
21 Air Squats
Warm Up
2 rounds:
400m
5 Cleans
5 Pull Ups
DeadLift 3×5
Thrusters 3×10
WOD – “Grace”
Clean and Jerk
30 Reps for Time
Toes to Bar 4 x20
Warm Up
2 Rounds:
10 Burpees
5 Clean and Jerk
10 Russian Swings
Clean and Jerk 5×5
Mats
Ladders
40 yd sprints
on the minute
every minute
for 20 minutes
Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 Overhead Squats
Push Press 5×5
Snatch Complex x2
WOD – “Fran”
21 – 15 – 9
Thrusters
Pull Ups
Core
Plank 3×30 sec
Warm Up
2 rounds:
10 Ninja Roll Ups
10 Pull Ups
50 Double unders (rope)
10 Burpees
Max Day
Practice something
Have your Parents come to Back to School Night.
Events Start at 6:05pm
Crossfit Del Campo 