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CrossFit Barnstormers WOD'S
JULY  2014 

7.26.14
For Time
8 Rounds
8 Ball Clean and Press
10 Slam Balls
12 Squat to ball
100M Run

7.25.14
AMRAP 15
8 Deadlifts
10 Push Ups
12 Box Jumps

7.24.14
Incline
Manitou Springs

7.23.14
 Three Rounds
 For Time
 15 Hang Cleans
 500-400-300 Meter run
 At first 50M 30 Squats
 At first 100M 10 Broad Jumps
 At last 100M 10 Broad Jumps
 At last 50M 30 Squats

7.22.14
"DRIBBLE"
For time
4 Rounds
Dribbles
(12/10)
40-35-30-25
15 Power Cleans
(95/65)
30 D Unders

7.21.14
For time
 Four Rounds
 12 Thrusters
 200M Sprint
 12 Box Jumps

7.19.14
Athletes pick from 5 WOD's

7.18.14
For time
8 Rounds
50M shuttle run
8 Toes/bar
8 Deadlifts

7.17.14
Cindy
5 Pull ups
10 Push ups
15 Squats

7.16.14
For Time
Four Rounds
20 Lateral BB Jumps
12 KB Swings
250M Row
8 Hang Clean/Push Press

7.15.14
On the minute
Rotate
5 F Squats
5 Back Rows
5 Push press
then
AMRAP
40 Pull ups
50 Push ups
60 Sit ups
600M Row
Record rounds required to finish all reps

7.14.14
400M Row
then
Five rounds of
4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Push Press
then 
400M Row

7.13.14
Dip-in  Flip-in  Kip-in
21-15-9
Ring Dips
Bag Flips
Kipping Pull ups

7.12.14
For time
10 Toes to bar
20 Box Jumps
(30/20)
30 Diamond push-ups
40 Slam balls
500M run
40 Wall balls
30 Dynamic push-ups
20 Burpee Box jumps (24/18)
10 L- sit pull-ups

7.11.14
For Time
1000M run
from Barn to Territorial Rd
100 Squats
1000M run
From Territorial Rd to Barn
100 Sit Ups
or
For Time
1000M Row
100 DB Back rows
1000M Row
100 Sit Ups

7.10.14
AMRAP 12
30 P Snatch
45/38
30 P Snatch
75/55
30 P Snatch
100/75
AMRAP
P Snatch
120/90

7.09.14
Rope ladder up
15 burpees
20 PU Push ups
25 KB Swings
Rope ladder down

7.8.14
For time:
 50 pull-ups
 50 push-ups
 50 GHD sit-ups
 50 back extensions
 50 wall-balls
 50 box jumps

7.7.14
For time
Tabata Row
Then
4 Rounds of
5 hang Cleans
10 BF Sit ups
15 Back Squats
Then
Tabata Row

7.6.14
For time
-30 Wall balls
-30 DB Chest press(40’s/25’s)
-Row 30 calories
-30 Slam balls
-100 Squats to ball
-30 Slam balls
-Row 30 calories
-30 DB Chest press
-30 Wall balls

7.4.14
“FIRECRACKER”
FOR TIME
200M Run
12 Power Snatch (115-85/65-45)
12 Pull-ups
200M
12 Wall balls (20/14)
12 Box jumps (30-24/20-12)
200M
12 Push Press
12 Pull-ups
200M
12 KB Swings (70/35)
12 Box jumps
200M
12 Thrusters
12 Pull-ups
200M
12 Slam Balls (25/15)
12 Box jumps
200M
12 Front Squats
12 Pull-ups
200M
12 Weighted DB lunges (40’s/20’s)
12 Box jumps

7.3.14
For Time
5 Rounds
400-300-200-300-400M Run
1st 50m and last 50m is with OH Plate
20 Weighted sit-ups

7.2.14
AMRAP 15
8 Box Jumps
100M Sprint
5/5 1 Arm KB Swings

7.1.14
 For Time
 Three Rounds
 20 Deadlifts
 50% 1RM
 20 Ring Push ups
 50 Mountain Climbers








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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