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CrossFit Barnstormers WOD'S
OCTOBER  2014 

11.25.14
For time
4 Rounds
200M row
15 Ring Dips
200M row
15 Pull ups

11.24.14
For time
4 Rounds
400M Row
200 Rope Jump
20 Jumping squats

11.17.14
Cindy
AMRAP 20
5 Pull ups
10 Push ups
15 Squats

11.16.14
Seven Rounds
2 min per round
100m row or 60 rope jump
5 Pull ups
10 Push ups
15 squats
AMRAP of
Power Cleans (95/55)
Record total Cleans for each round

11.14.14
For Time
Five Rounds
15 DB Chest Press
(60-40/35-25)
10 DB Back Row
(60-40/35-25)
5 DB Swings
(60-40/35-25)

11.13.14
For Time
Four Rounds
200M Row
15 Ring Dips
200M Row
15 Pull Ups

11.12.14
For Time
5 Rounds
12 Toes to Bar
12 Wall Balls
12 DB Squats

11.11.14
AMRAP 15
10 Box Jumps
10 Deadlifts

11.10.14
For time
500M row
400M run
300 Jump rope
200 Jumping jacks
100 Mountain climbers
50 Lateral bar jumps

11.9.14
A morning at the MAC Incline
Castle Rock....awesome!!!

11.8.14
For Time
5 Rounds
8 Thrusters
10 Toes to Bar
12 KB Swing
At the top of each min 5 Burpees

11.7.14
On the Minute
7 Box Jumps
Then complete
35 Pull ups
55 Push ups
75 Sit ups
95 Squats

11.6.14
For Time
Row 2K
50 Wall Balls
Row 1K
35 Wall Balls
Row 500M
20Wall Balls

11.05.14
For Time
5 Rounds
10 Toes to Bar
12 Deadlifts (BW/3/4BW)
15 Box Jumps1.05.14

11.03.14
For Time
10 Rounds
10.9.8.7....1
Power Cleans
(95/55)
100.90.80.70......10
Rope Jumps
20.18.16.14...2
Slam Balls
(25/15)

11.02.14
For Time
Three Rounds
-500M
Row-Run-Row or
Run-Row-Run
-15 Supine Ring Pull ups
30 Wall Balls

11.01.14
CLOSED

10.31.14
Tabata
"Bring Sally up"
Hang Cleans
BF Sit Ups
DB Snatch

10.30.14
Tabata
60M Sprint
Box Jumps
Slam Balls
Shoulder Press

10.29.14
Tabata
Row (calories)
Wall Balls
Jump Rope
KB Swings

10.28.14
Tabata
DB Chest press
CB Pull ups
Toes to Bar
Goblet Squats

10.27.14
Tabata
Palm release Push ups
Dolly Roll outs
BB Back Rows
Mountain Climbers

10.26.14
 Members have 3 WOD's to pick from
 A-Metabolic WOD
 B-Chipper
 C-Strength WOD

10.25.14
Members have 3 WOD's to pick from
A-Metabolic WOD
B-Chipper
C-Strength WOD 

10.24.14
On the Minute
For 12 Minutes
3 Bag Flips
5 Band or Diamond Push ups
7 Slam Balls
Rest 20 Sec between minutes

10.23.14
For Time
Three Rounds
400M Run
30 Box Jumps
20 Deadlifts
(BW/3/4 BW)

10.22.14
 For time
 10 Rounds
 10-9-8-7-6-1-2-3-4-5
 KB Swings
 Thrusters
 and
 75 Rope Jumps

10.21.14
 For Time
 On the Minute
 7 Wall Balls
 then
 AMRepsAP in each remaining minute
 to complete in any order and partition
 100 Lateral Bar Jumps
 75 KB Swings
 50 OH Plate alternating lunges
 25 Strict Pull 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.


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