Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit ups
Mats
Ladders
WOD
20 Minutes
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit ups
21 Air Squats
092223
Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD
5 Rounds
15 OHS 45/65
400m
092123
Warm Up
21-15-9
Hang Cleans
Sit ups
Push Ups
400 after Each Round
Mats
Ladders
WOD
15 Rounds
100m Sprint
21 Air Squat
092023
Warm Up
2 Rounds
10 OHS
400
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Heavy KB Push Press 5×5
WOD
5 Rounds
KB or DB Bench Press
Pull ups bb/nb
400m
091923
Warm Up
800m Run
Snatch 5×5
Box jumps 3×20
WOD– Tababtas
Push Ups 3 minutes
Air Squats 4 Minutes
091823
Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD
10-1
Push Press 65/95
Cleans 65/95
Squats 95/115
091523
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats
Ladders
Free Lift
091423
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
2 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD
150 Wall Balls For Time
091323
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Side ways Lunge
Mats
Ladders
Free Lift
091223
Warm Up
2 Rounds
Walking Lunge With A Twist
10 OHS
20 Sit ups
10 Double Under Push Ups
Russian Swings 3×20
Clean 5×5
WOD
50 Thrusters 45/65
30 Pull Ups BB/NB
800m
Crossfit Del Campo 