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CrossFit Barnstormers WOD'S
JANUARY 2015 

AMRAP 18
Mountain Climbers
20/30/40/50
Diamond Push Ups
5/10/15/20
Jumping Jacks
20/30/40/50
Pull Ups
5/10/15/20
Jump Rope
20/30/40/50
Toes to Bar
5/10/15/20
Continue this pattern until you reach 18 Minutes

For Time
8 Rounds
200M Row
rest 30 sec
After 8th round record total time
Rest 2 minutes
Jump Rope Ladder
Each round must be unbroken before moving on
5.10.15.20........75.....70.65.60........5
For every miss stop and do 25 Jumping Jacks
Record time for Ladder

AMRAP 15
1 Hang Clean 1 Box Jump
2 Hang Cleans 2 Box Jumps
Continue up ladder for 15 minutes

For Time
Five Rounds
30-25-20-15-10
Slam Balls
40-45-50-55-60
Jump Rope
each round of J Rope must be unbroken

Five Rounds
Tabata
40 sec on 20 sec off
Lateral bar jumps
KB Swings
DB Chest press
Toes to Bar

2000M Row
Rest for 1/2 of your row time
1000M Row
Rest for 1/2 of your row time
500M Row
Rest for 1/2 of your row time
250M Row
Record your Rowing times for all four rounds

For Time
"Fran"
21-15-9
Thrusters
(95/55)
Pull ups

For Time
21 Wall balls
 5 Muscle ups or 15 pull ups
25 D Unders or 100 singles
21 Wall balls
5 Muscle ups or 15 pull ups
30 D Unders or 120 singles
21 Wall balls
5 Muscle ups or 15 pull ups
35 D Unders or 140 singles

For Time
4 Rounds
15 OH Squats
400m Row
20 Back Squats

For Time
10 Rounds
1-2-3-4-5-6-7-8-9-10
BB Back Rows (85/55)
5 Decline Ring Push ups
5-4-3-2-1-1-2-3-4-5
Bag Flips or Power Cleans
HELLO 2015...HERE WE GO ATHLETES

Ten 2 minute rounds
Alternate each two minutes with
Two rounds of Cindy (5 pull ups,10 push up, 15 squats)
with any remaining time in two min....AMRAP Rowing calories
Rest one minute
Two rounds of 5 Slam balls, 5 Deadlifts (135/85), 5 KB Swings(40/30)
with any remaining time of two min...AMRAP Squats to ball
Record total Calories and Squats to ball


For Time
4 Rounds
3 Push Press
(1RM/75%of 1RM of Shoulder press)
10 Pull Ups
15 Wall Balls
20 Jumping squats

AMRAP 15
5 Deadlifts
(135/85)
7 Wall ball
9 (1) Arm KB swings
(35/20)

Tabata Row
30sec on 15sec off
8 rounds
rest 2 min
250 Running rope jump
rest 2 min
Tabata Row
rest 2 min
jump rope ladder
5.10.15.......50.45.40.....5!
Record total time of the two rope jumps


Seven Rounds
3 Deadlifts
3 Power Cleans
Increase weight each round
rest as needed
Hands cannot leave the bar during each 6 rep set
record heaviest load


"Tabata"
8 Rounds
20 sec on 10 sec off
Do all 8 rounds of each exercise before moving on 
to the next exercise
Record total reps of all 8 rounds of each exercise
-Slam Balls
-Squats to ball
-Row for calories
-Hang Cleans (65/45)


400M Row
50 Squats to Ball
400M Row
50 Butterfly Sit ups
400M Row
50 Palm Release Push ups
400M Row
50 Pull ups


AMRAP 15
30 Snatches (45/40)
30 Snatches (75/55)
30 Snatches (95/70)
30 Snatches (115/80)

AMRAP 20
Each round alternate these three lifts
3 BB Back Rows (85/55)
3 Power Cleans
3 Front Squats
then to each round add 
One round of Cindy
5 Pull ups-10 Push ups- 15 Squats to ball\
2000M Row

For time
5 Rounds
6 Toes to Bar
12 Wall Balls
6 Slam Balls
12 Box Jumps (24/18)

"Fight Gone Bad"

For Time
4 Rounds
25 Deadlifts w/snatch grip
(135-125-115-105/95-85-75-65)
150 Jump Rope

On the Minute
10 Sit ups
Then complete
AMRAP in remaining time of minute
75 Alternate Lunges
100 Squats to Ball
150 Lateral Bar Jumps
Record total time to complete

Aloha... back From Maui
 For Time
 400M Row
 10 KB Swings (50/35)
 10 Pull Ups
 300M Row
 15 KB Swings
 15 Toes/Bar
 200M Row
 20 KB Swings
 20 Pull Ups
 100M Row
 25 KB Swings
 25 Toes/Bar

12.5.14
ALOHA

AMRAP 20
2 Rds of A
2 Rds of B
A
7 Push ups
6 Box jumps
5 Pull ups
B
7 Ring Dips
10 Mountain Climbers
5 Toes to Bar

For Time
8 Rounds
10 Wall Balls
50 Jump rope
10 Bag sit ups
At every 2 minutes do 5 Diamond Push ups

For Time
5 Rounds
5 P Snatch
200m run
9 Toes/Bar

For Meters
10 Rounds
1 minute Row
Rest
60...50...40...30...20...10..20...30...40...50 Sec
Record total meters rowed






TEN PHYSICAL SKILLS

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen 

2. Stamina – the ability of body systems to process, deliver, store, and utilize energy. 

3. Strength – the ability of a muscular unit, or combination of muscular units to apply force. 

4. Flexibility – the ability to maximize the range of motion at a given joint. 

5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 

6. Speed – the ability to minimize the time cycle of a repeated movement. 

7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements. 

8. Agility – the ability to minimize transition time from one movement pattern to another. 

9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base. 

10. Accuracy – the ability to control movement in a given direction or at a given intensity.


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