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

Copyright © 2010 CrossFit BarnStormers. All Rights Reserved.

CrossFit Barnstormers WOD'S
AUGUST  2014 

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

8.31.14
Tabata
Rope Jump
Toes to Bar
Slam Balls
Row (calories)

8.29.14
For Time
Five Rounds
12 Thrusters
(75/45)
8 Toes to Bar
200M Run with (20/14) Medicine ball

8.28.14
AMRAP 15
1 Bag flip
(70/40)
2 Muscle ups or 5 Pull ups
2 Bag flips
2 Muscle ups or 5 Pull ups
3 Bag flips....continue for 15 min
Record total bag flips and muscle ups or pull-ups

8.27.14
For Time
8 Rounds
1 Power Clean to Overhead
Increase weight on odd numbered rounds
5 Chest to bar Pull ups
10 Hand release Push ups
20 Squats to ball
Record time and weights

8.26.14
"FIGHT GONE BAD"

8.25.14
For time
3 Rounds
300M-400M-500M Run
25 Wall Balls
70 Lateral BB Jumps

8.24.14
For Time
Three Rounds
10 P Cleans
(95/65)
100M Back Rack Walk
(95/65)
200m Run
15 Deadlifts
(95/65)
100M Back Rack Walk

8.23.14
Three rounds
60 seconds on /20 seconds off
Do all three rounds of each exercise before starting the next
Rest 1 minute between movements
Post total reps and calories
May be done in any order
-Row (Calories)
-Kettlebell Swings
-Ring or regular push ups
-Slam Balls
-Toes/Bar or Knee Raises

8.21.14
For Time
Four Rounds
12 Box Jumps
10 Palm release Push ups
8 Bent Over Back Rows

8.20.14
800M run
rest 2 min
600M run
rest 90 sec
400M run
rest 1 min
200M run
rest 2 min
calculate 400M average time
perform burpees for that time

8.19.14
For Time
21-18-15-12-9-6-3
Snatch grip Deadlifts
Chest Press

8.18.14
 AMRAP 12
 3.6.9...!
 Wall Balls
 Toes/Bar
 Shoulder Press

8.17.14
Ten 2 Min rounds
Two rounds of Cindy
remaining time in 2 min
Row for calories
Rest 1 min between rounds
Record total calories

8.16.14
On the min
30 Unbroken Jump rope
Then
AMRAP each min
40 Deadlifts
30 Hang Cleans
20 Power Snatch
Record minutes and seconds to complete

8.15.14
For Time
Three Rounds
500M Row
1st round 30 Diamond Push ups
2nd round 30 Pull ups
3rd round 30 Toes to Bar
400M Run

8.14.14
AMRAP 15
8 Wall Balls
10 Slam Balls
25/25 Dribbles

8.13.14
9 Rounds
90 Sec per round
100M Sprint
15 KB Swing Ladder
Record total weight from KB Swings

8.12.14
For Time
50 Double Unders
then
3 Rounds
15 Deadlifts
35 BF Sit ups
then
50 Double Unders

8.11.14
 For time
 Three Rounds
 400M Run
 15 Supine Pull ups
 20 Back Squats

 8.10.14
 For Time
 25M Tire Flips
 20 Toes to Bar
 75M 
 Sled Pull
 (125/70)
 20 Box Jumps
 25M Tire Flips
 20 Wall Balls
 Sled Pull
 20 KB Swings

8.9.14
For Time
Four Rounds
21 DB 1 arm snatch (left rds 1&3 / right rds 2&4)
250M row
21 Diamond Push ups

8.8.14
Nancy
5 Rounds
400M Run
15 OH Squats

8.7.14
30-20-10
Power Snatch
Calories

8.6.14
"Fight Gone Bad"

8.5.14
For Time
Four Rounds
8 Pendlay Back Rows
300M Run
12 S Press
300M Row

8.4.14
For Time
5 Rounds
5 Bag toss
on 6th toss leave bag on shoulder and
run 100 M
12 Toes to Bar

8.3.14
Ten 75M Uphill Sprints
then Pick two
75 Pull ups
100 Sit ups
150 Mtn Climbers
125 Push ups
250 Squats

8.2.14
For time
Four Rounds
Bear Complex (seven sets per round)
5 Pull ups
10 Push ups
15 Squats
250M uphill run

8.1.14
For Time
800M Run
50 Wall Balls
800M Run
50 Wall balls









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? <