Warm Up
80om
Binder Check
WOD- “Pre Event”
5×3 Low Load High Velocity Cleans
5×3 High Load Low Velocity Pulls
5×5 Low Load Full *R.O.M. Squats
5×5 Jump Up, Step Down 2 footed Box Jumps
5×5 Medium Load Close Grip Bench Press
5×10 Burpees
Core 1×30:
Bench Crunchies
Knees to Right
Knees to left
Back Extensions
Fight Gone Bad:
Explanation
Warm Up
5 minute AMRAP:
5 Push Ups
10 Air Squats
10 Sit ups
Push Press 5×5
Burgener x5
WOD “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core:
Bench Crunchies 3×75
Warm Up
2 rounds:
25 Burpees
300m Sprint
High Knee Pulls/Lunge
Back Squat 5×5
Hang Clean &Press 3×15
WOD – “Quinn”
3 Rounds:
400m Run
50 Sit Ups
50Back Extensions
Core
Hollow Rock 3x30sec
Rest Day
Enjoy Homecoming.
Be Safe, Be Smart,
Stay Alive
Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 Overhead Squats
5 American Swings
Jerk 5×5
Snatch Balance x3
WOD – “Team Ophelia”
150 Push Ups
150 Pull Ups
120 Push Ups
120 Pull Ups
90 Push Ups
90 Pull Ups
60 Push Ups
60 Pull Ups
30 Push Ups
30 Pull Ups
Solo Ophelia
Push Ups – 50,40,30,20,10
Pull Ups – 50,40,30,20,10
Warm Up
3 Rounds:
Medball Lunge & Twist
10 Burpees
10 Push Press
10 Back Extensions
Mats
Ladders
Split Jumps 5×5 (Jump as high as you can)
40m Sprint
Sprint on the minute
every minute for 20 minutes
No post yesterday. We had a great field trip to the river for the Biology Trip. It was kind of a cross curricular activity being that students probably had to walk across rocky terrain for upwards of 2 miles. It was a great trip, though know fish were caught for the salmon anatomy lesson.
Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings
Clean 5×5
Kettlebell Thrusters 3×15
WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m
Core:
200 Crunchies
Warm Up
400m Run
5 Box Jumps
Walking Lunge/Backwards
400m Sprint
Front Squat 5×5
Russian Swing 3×20
WOD – “Nancy”
5 Rounds:
15 Overhead Squats
400m Run
Crossfit Del Campo 