Warm Up
400m
10 Hang Clean
10 Pull up
Deadlift 5×5
Front Squat & Jerk 3×5
WOD – Grace
Clean & Jerk 1×30
for time
post results
Core
150 Bench Crunchies
Tag Archives: crossfit
Tuesday September 11, 2012
Take a moment to think about this day.
Where were you? Thank an Armed Forces person,
officer of the law, or a fireman that you know.
Post who you are giving thanks to on this day.
Warm Up
2 Rounds:
Lunge/backwards
10 Box jumps
10 Overhead Squats
Push Press 5×5
Snatch Balance 3×10
WOD – Fran
21-15-9
Thrusters
Pull Ups
Core
Plank 3×30 Sec
CrossFit Games 2012
ESPN2 Television Scedule:
7pm Camp PendletonEndurance Test
8pm Camp Pendleton Woman’s Obstacle Course
8:30pm Women’s Ball Toss and Track Triplet
Monday September 10, 2012
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
Saturday September 8, 2012
Rest and Watch the Video
Are we Ready For Grace?
Check out the following.
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 