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Welcome to Campus Crossfit

01

Sep

2010

Lucky Seven

WOD

Buy in-Bench Press max rep x 1set (185-105)

7 Rounds

7 Ring Dips

7 Toes to Bar

7 KB Swings(70-45)

7 Pull Ups (C2Bar)

Cash Out-40 Back Extensionsn

 

30

Aug

2010

Shoulder Press

WOD

5 min

Shoulder Mobility Exercises

4 Rounds

Shoulder Press 60% 1RM - 2 Tabata Intervals

Rest 1min

3 Min EMOM @ 90% 1RM

Rest 1min

Then

2 Rounds

400m Run

50 Push Ups

500m Row

 

28

Aug

2010

"graceish"

WOD

Intro-Max Reps one set DL(225-145)

10-9-8-7-6-5-4-3-2-1

Rack to OH (135-85)

Wall Ball (20-12)

Power Clean (135-85)

 

25

Aug

2010

Partners WOD

WOD

300m Farmers Walk (45-25)

50-OH Squats (95-65)

300m Farmers Walk

50-Pull Ups

10-25m Partner Push (Sack gym floor)

50-Thrusters (95-65)

10-25m Partner Pull

50-SDHP (95-65)

100-Jump Lunges

400m Run

 

 

 

 

 

 

 

23

Aug

2010

Front Squat

WOD

WOD

Front Squat 5 – 5 – 5 – 5 – 5. Rest 3 minutes between sets

Rest 5 minutes

3 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps 60cm
Double unders
HSPU

 

20

Aug

2010

Clean and Jerk

WOD

Clean and Jerk

12-5-3-1-1-1-1-1

EMOM 15min

2-Clean and Jerk @80%

 

 

18

Aug

2010

Squats and more Squats

aug_20_2010_002WOD

3 Rounds

1min Squats

1min Push Ups

1 min Jumping Squats

1min Burpees

(rd 1- 1min rest between mvmts)

(rd 2- 30 sec)

(rd 3- No rest)

Check out

20 Back Squat (bw-75%bw)

 
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