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CrossFit Barnstormers WOD'S
APRIL  2014 

4.22.14
For Time
2.2 Mile Loop Run
or
3500 Meter Row
Record time to your PR Log

4.21.14
“Filthy Fifty”
For time
50 Box jump 
(24/18) 
50 Jumping pull-ups
50 KB Swings
(35/25)
50 Walking Lunges
50 Knees to elbows
50 Push press 
(45/38)
50 Back extensions
50 Wall balls
(20/14)
50 Burpees
50 Double unders

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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