BarnStormers News
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CrossFit Barnstormers WOD'S
MAY 2012
WE JUST TURNED 2
Please join us on Sat & Sun
May 19th & 20th
7:30am-11:30am
To help us celebrate
our anniversary
Drawing both days for
-One month free membership
-Three one on one private sessions
-Get one free week for just coming in
Go to Location/Contact page for directions
e-mail & phone number
5.19.12
3 Rounds
1 minute each exercise
Rest 1 minute between rounds
Record total reps
Deadlifts (95/65)
Push-ups (palms up)
Wall balls (ass to ball)
Power cleans (75/45)
Row (calories)
5.18.12
For time
500M row
Then
21-18-15-12-9-6-3
Box Jumps (24/18)
25 Mtn climbers
Between rounds
5.17.12
For time
10-9-8-7-6-5-4-3-2-1
KB Swings
(60/35)
Chest/bar Pull-ups
5.16.12
Mr. Joshua
For time
5 Round
400M run
30 GHD sit-ups
15 Deadlifts
(250/135)
5.15.12
For time
3 Rounds
30 Squat clean
(95/65)
800M run
5.14.12
For time
100 Push-ups
100 Lunges
100 Sit-ups
100 Squat/ball
5.13.12
12,9,6,3
Push Press
(135/75)
Ring Dips
5.12.12
For time:
50 Slam balls
then
Rope ladder
Insert pull-ups as follows:
5PU’s-5-10-15-6PU’s -20-25-30- 7 PU’s-35-40-45 50-8 PU’s-45-40-35-9 PU’s-30-25-20-10 PU’s-15-10-5-11 PU’s
Plus add 5 PU’s for each miss.
5.11.12
Establish a 1RM Thruster
Rest 3 min.
Then
50 Thrusters at 60% of 1RM for time
5.10.12
For time
50-40-30-20-10
Double Unders
Push-ups
5.9.12
On the minute
40M sprint
Then
Complete
100 Sit-ups
100 Deadlifts
(135/85)
5.8.12
For time
4 Rounds
10 Pull-ups
15 Power cleans
(115/75)
20 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
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