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CrossFit Barnstormers WOD'S
DECEMBER  2014 

​12.17.14
"Fight Gone Bad"

12.16.14
For Time
4 Rounds
25 Deadlifts w/snatch grip
(135-125-115-105/95-85-75-65)
150 Jump Rope

12.15.14
On the Minute
10 Sit ups
Then complete
AMRAP in remaining time of minute
75 Alternate Lunges
100 Squats to Ball
150 Lateral Bar Jumps
Record total time to complete

Aloha... back From Maui
 12.14.14
 For Time
 400M Row
 10 KB Swings (50/35)
 10 Pull Ups
 300M Row
 15 KB Swings
 15 Toes/Bar
 200M Row
 20 KB Swings
 20 Pull Ups
 100M Row
 25 KB Swings
 25 Toes/Bar

12.5.14
ALOHA

12.4.14
AMRAP 20
2 Rds of A
2 Rds of B
A
7 Push ups
6 Box jumps
5 Pull ups
B
7 Ring Dips
10 Mountain Climbers
5 Toes to Bar

12.3.14
For Time
8 Rounds
10 Wall Balls
50 Jump rope
10 Bag sit ups
At every 2 minutes do 5 Diamond Push ups

12.2.14
For Time
5 Rounds
5 P Snatch
200m run
9 Toes/Bar

12.1.14
For Meters
10 Rounds
1 minute Row
Rest
60...50...40...30...20...10..20...30...40...50 Sec
Record total meters rowed






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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