BarnStormers News
HomeSchedule & RatesOwners/TrainersAbout CrossFit BarnStormersLocation/Contact Us

Copyright © 2010 CrossFit BarnStormers. All Rights Reserved.

CrossFit Barnstormers WOD'S
AUGUST/SEPTEMBER  2014 

9.22.14
Pick One
Cindy
AMRAP 20
5 Pull ups
10 Push Ups
15 Squats
Record total rounds and partial rounds
or
Tabata
8 Rounds
20 Seconds on 10 Seconds off of
Pull ups
Push ups
Sit ups
Squats
Record total reps

9.21.14
Pick one of three WOD's
-Sled Pull
-Tire Flips
-On the Minute

9.19.14
For Time
30 Wall Balls
20 Slam Balls
200m run
25 Wall Balls
15 Slam Balls
300m run
20 Wall Balls
10 Slam Balls
400m run

9.18.14
AMRAP 15
5 DeadLifts (50% of 1RM)
7 Wall Balls (Squat to crease in hip)
9 Ab Roll Outs

9.17.14
For Time
Four Rounds
Alternate each round
10 Hang Cleans
10 Push Press
(105/75)
300M Run
12 Ring Dips

9.16.14
AMRAP 12
21 Double Unders
15 1 Arm KB Swings (Alt L and R)
9 Toes to Bar

9.15.14
For Time
AMRAP
1 Min Burpees
1 Min rest
2 Min Wall Balls
1 Min rest
3 Min Palm release Push ups
1 Min rest
4 Min Slam balls
1 Min rest
5 Min Row (calories)
1 Min rest
6 Min Back Squats (60%BW//50%BW)
Record total Reps and Calories

9.14.14
For Time
50M Farmers carry Forward
50M Farmers carry Backwards
(45lb Plates/25lb Plates)
15 Thrusters (95/65)
15 Box or Tire jumps
50M/50M Farmers carry (Forward and Back)
10 Thrusters
10 Box or Tire jumps
50M/50M Farmers carry (Forward and Back)
5 Thrusters
5 Box or Tire jumps
50M/50M Farmers carry (Forward and Back)

9.13.14
For Time
Four Rounds
4 Muscle Ups
8 Heavy bag Snatch
12/12 DB Rows (60/35)
25 Double Unders

9.12.14
For Time
4 Rounds
10 Hang Cleans
15 Elevated DB Squats
20 Sit Ups
400M Run

9.10.14
Pick two lifts to attempt new 1RM
Deadlift
Shoulder Press
Back Squat
Bench Press
Front Squat
then
5 Rounds
400M Row
Rest 1 min
Record time for each 400M

9.9.14
For Time
5 Rounds
5 Burpee/bar touch
Alternate every other round
10 KB Swings (40/30)
10 Slam Balls (25/15)
Alternate every other round
15 DB Chest press (50-45/35-25)
10 Pull Ups

9.8.14
For Time
Three Rounds
12 Deadlifts (65%/60%) 1 RM
12 Barbell Bent over Rows (2 second pause at top)
(85/45)
12 Push Press
(85/45)

9.7.14
"LUNGS"
Partner WOD
AMRAP 20
Partner 1 40 Jumping Jacks
Partner 2 30 Mountain Climbers
Partner 1 15 Tire Jumps
Partner 2 20 Lateral Bar Jumps
Partner 1 200M Run
Then second round Partner 2 starts and rotation continues
Only One Partner is working at a time
Record total rounds and partial Reps

9.6.14
Get 1RM for two of the following lifts
Deadlifts
Shoulder Press
Back Squat
Bench Press
Front Squat
Then
AMRAP 10
3 Pull ups
5 Push ups
7 KB Swings
(50/30)

9.5.14
For Time
250 Jump Rope
15 Slam Balls
200 Jump Rope
15 Slam Balls
15 Toes to Bar
150 Jump Rope
15 Slam Balls
15 Toes to Bar
15 Pull ups
100 Jump Rope
 15 Slam Balls
15 Toes to Bar
15 Pull ups
20 Power Cleans
50 Jump Rope

9.4.14
On the Minute
10 Squats to ball
then
5 Wall Balls
5 Box Jumps
Finish 15 Rounds
With 100M Sprint after
rounds 3-6-9-12-15

9.3.14
10-8-6-4-2
Deadlift increase weight each round
then
Three Rounds
12 Pull ups
12 Ring dips
12 Toes to Bar
then
1000M Row

9.2.14
For Time
21-18-15-12-9-6-3
Hang Cleans
(95/55)
Slam Balls
(30/20)

9.1.14
200M Run
30 Box Jumps
50 Push ups
400M Run
20 Box Jumps
40 Push ups
600M Run
10 Box Jumps
30 Push ups










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.


Meal of the Day

Clic here to add text.
Click here to add text.
Click here to add text.
Crossfit Store
Progenex - What PRGM are you on? <