Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge one way
Mats
Ladders
Depth Jumps 10×1
WOD
40m sprint
0n the minute
every minute
for 20 minutes
CrossFit Games 2012
ESPN2 Television Scedule:
5pm Camp Pendleton Men’s O-Course
5:30pm Men’s Ball Toss and Track Triplet
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
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
Rest and Watch the Video
Are we Ready For Grace?
Check out the following.
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
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
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
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
Rest and Remember
What is Labor Day to You?
Post your answer
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.
Crossfit Del Campo 