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
Sunday February 3, 2013
Saturday February 2, 2013
Get outside
Anyone recognize the Location?
Friday, February 1, 2012
Warm Up
50 Burpees
Tuck Jumps 5×10
American Swings 3×20
Mats
Ladders
WOD
10 Rounds:
100m Sprints
21 Air Squats
Thursday January 31, 2012
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
Wednesday January 30, 2012
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
Tuesday January 29, 2013
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
Monday January 28, 2012
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
Sunday January 27, 2013
Get Outside and Do Something Fun.
Its Steelhead Season on the American
Saturday January 26, 2013
Come and Check out the Sactown Throwdown
Driving Directions
Crossfit Del Campo 