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CrossFit Barnstormers WOD'S
APRIL  2014 

4.20.14
For Time
5 Rounds
15 DLifts
(BW/3/4BW)
100M sprint

4.19.14
For Time
4 Rounds
16 Alternate
Hang clean
&
BB Row
(95/55)
18 Alternate
Pull-ups
&
Toes/Bar
20 Alternate
Slam Balls
&
Wall Balls

4.18.14
2014 Masters Qualifier Event 3
For Time
3 Rounds
30-calorie row 15 Handstand push-ups with 4-in. riser
30 double-unders


4.17.14
For time
 Three Rounds
20/20 15/15 10/10
Alternate DB P Snatches
(35/25)
15/15 Alt flying lunges
25/25 Leg Raised oblique DB toss  

4.16.14
PR Sheet
Set times and weight for
2000m Row
Push Press
5-5-3-3-3-1-1-1-1

4.15.14
For time
Five Rounds
21 SDLHP
(85/55)
21 Ring Dips

4.14.14
“JACKIE”
1000m Row
50 Thrusters
(45/38)
30 Pull-Ups

4.13.14
On the Minute
20 Minutes
5 DB Squats
Then
AMRAP
Of
5 Burpees
5 KB Swings
(35/25)
5 Box jumps/step ups
Record total rounds&reps completed in 20 min  

4.12.14
Perform WOD’s in any order
Record time for each WOD
4 Rounds
6 Wall Balls
4 Pull ups
4 Wall Balls
6 Pull ups
Rest 2 min
4 Rounds
7 Hang Snatch
(85/45)
3 Tire jumps
3 Hang Snatch
7 Tire jumps
Rest 2 min
4 Rounds
200M Farmers Carry
(45’s/25’s Plates)
5 Tire Flips
1 Sled Pull
(2)45’s / (1) 45

4.11.14
10 Rds
Establish 1RM
Deadlift
5-5-3-3-3-1-1-1-1-1 
Rest 6 min
Then
1 Mile run
(Run 800M course twice)
Record any PR’s

4.10.14
For time
Five Rounds
5 Strict Pull ups
10 Ring Push ups
15 Goblet squats
(40/25)
Log in time for each round
30 sec rest between rounds

4.9.14
“WOOD”
For Time
Five Rounds
Run 400M
10 Burpee box jumps
(24/18) 
10 SDLHP
(95/55)
10 Thrusters 
(95/55)
Rest 1 minute

4.8.14
AMRAP 18
15 Box Jumps
(20/18)
12 Push Press
(95/55)
9 Toes/Bar

4.7.14
3 Rounds
15/15 Slam ball Chest press
(25/15)
500M Row
12/12 DB Push up rows
(30/15)
(4 Rounds if modified)

4.6.14
For Time
200 J Rope
40 Wall balls
30 KB Swings
(50/35)
20 Palm up Push-ups
10 Pull Ups
50 D Unders
10 Pull ups
20 Palm up Push-ups
30 KB Swings
40 Wall balls
200 J Rope

4.4.14
“DT”
5 Rounds
12 Deadlifts
9 Hang Power cleans
6 Push Jerk
(use same weight for all exercises)

4.3.14
Game WOD 12.2
AMRAP 10
30 Snatch
(45/35)
30 Snatch
(75/55)
30 Snatch
(100/75)
AMRAP
(120/90)
Record total Reps

4.2.14
For time
50 Alt DB Lunges
(35/20)
30 DB P Cleans
(35/20)
200 Running jump rope

4.1.14
Fight Gone Bad
3 Rounds
Wall-balls
SDLHP
(75/55)
Box Jumps
( 20/18)
Push-press
(75/55)
Row (Calories)




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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