Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – “Death by Burpees”
Max repetitions of
Burpees in 5 Minute
post scores
Sunday September 9, 2012
Saturday September 8, 2012
Rest and Watch the Video
Are we Ready For Grace?
Check out the following.
Friday September 7, 2012
Warm Up
1200m Run
Back Squat 5×5
Thrusters 3×20
WOD – Elizabeth ( Modified)
21-15-9
Cleans
Push Ups
Core
3×30 sec Toes to bar
3×30 sec Back Extension
3×30 sec Russian Twist
Thursday September 6, 2012
Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups
Clean & Jerk 2×10
Mats
Ladders
WOD
20 minutes:
100m Sprint
21 Air Squats
21 Sit Up
21 Push Ups
post your rounds and results
Wednesday September 5, 2012
Warm Up
3 Rounds:
400m Run
15 Air Squats
15 Back Extensions
Lunge/Heel to Heel
Ball Cleans 3×20
keep ball against your body
Cleans 5×5
WOD- Diane
Clean Pulls
Push Press
21,15,9
Russian Twist 3×30
Tuesday September 4, 2012
Warm Up
3 rounds
10 DeadLift
20 Sit Ups
10 Box Jumps
Kettle Bell Education
Kettle Swings 3×20
Snatch 5×5
WOD – Chelsea
30 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Back Extensions 3×30
Monday September 3, 2012
Rest and Remember
What is Labor Day to You?
Post your answer
Sunday September 2, 2012
Go for a walk with a loved one.
Let your parents know that back to school night is on Tuesday Evening.
Encourage them to come.
Saturday September 1, 2012
Take your workout into nature.
Go for a walk, go for a hike,
Go Fishing! The Salmon are in the river
Post your Activity
Crossfit Del Campo 