Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 3×5
Thrusters 3×20
WOD – “Helen”
3 Rounds:
400m Run
21 American Swings
12 Pull Ups
Russian Twist 3×20
Tag Archives: WOD
Thursday January 31, 2012
Warm Up
2 rounds:
400m
5 Cleans
5 Pull Ups
DeadLift 3×5
Thrusters 3×10
WOD – “Grace”
Clean and Jerk
30 Reps for Time
Toes to Bar 4 x20
Friday December 14, 2012
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
DeadLift 5×5
Snatch Complex x 2
WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box
Score shows as : complete rounds – snatch – BJB
Wednesday October 17, 2012
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m
Front Squat 5×5
Thrusters 3×15
WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist
Thursday September 27, 2012
Warm Up
2Rounds:
10 Overhead Squats
10 Pull Ups
10 Sit Ups
400m run
Snatch 5×5
Thrusters 3×20
WOD – “Melissa”
5 Rounds:
15 Push Press
15 Pull Ups
700m Run
Core
Back Extensions 3×30
Toes to Bars 3×30
Russian Twist
Wednesday September 19, 2012
Warm Up
2 Rounds:
Walking Lunge/with a twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Clean 5×5
Russian Swings 3×20
WOD – Jackie
50 Thrusters
30 Pull Ups
800m Run
Core 3×30 sec
Back Extensions
Toes to Bars
Russian Twists
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
Crossfit Del Campo 