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CrossFit Barnstormers WOD'S
OCTOBER  2014 

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

10.19.14
For Time
Four Rounds
10 Tire Flips
4 Rope Climbs
5 P Cleans
10 Tire Flips
3 Rope Climbs
10 P Cleans
10 Tire Flips
2 Rope Climbs
15 P Cleans
10 Tire Flips
1 Rope Climb
20 P Cleans

10.18.14
On the Minute
7 Wall Balls
then
AMRAP
100 Lateral BB Jumps
75 KB Swings
50 OH Plate Lunges 
25 Strict Pull ups

10.17.14
Tabata
DB Back Rows
Rope Jump
Sit Ups
Jumping Pull ups

10.16.14
AMRAP 15
5 Ground to Overhead
7 Toes to Bar
9 Slam Balls

10.15.14
For Time
6 Rounds
200M Run
8 Burpee DB Deadlifts

10.14.14
For Time
21 Wall Balls
25 D Unders
18 Wall Balls
25 D Unders
15 Wall Balls
25 D Unders
12 Wall Balls
25 D Unders

10.13.14
AMRAP 15
9 KB Swings
7 Box Jumps
5 Ring Push ups

10.12.14
For Time
Ten Rounds
Row 100M
then start at 1st exercise and rotate each round 
10 Bench Press
10 Front Squats
10 Back Rows
10 Back Squats
10 P Cleans
Do the sequence for 2 Rounds

10.11.14
For Time
8 Rounds
200m Row
rest 30 sec
Then after 8th round
rest 2 min
then
Rope Ladder
5.10.15.....50..45..40.35...5 !
Each set must be unbroken before moving to
next set

10.10.14
For Time
Elizabeth  
21-15-9
Power Cleans
Ring Dips

10.9.14
For Time and sets
Partition as needed
125 Push ups
100 Sit ups
75 Wall Balls
60 Slam Balls
50 KB Swings
25 Pull ups

10.8.14
For Time
3 Rounds
500M Run
12 Deadlifts (BW/3/4BW)
21 Box Jumps (24/18)

10.7.14
For Time
Three Rounds
400M Run
30 Squats
20 Push Press
(115/75)

10.6.14
AMRAP 18
6 BB Back Rows
8 Diamond Push ups
10 BF Sit Ups
12 Slam Balls

10.5.14
For Time
800M Run
then
8 Rounds of
4 Deadlift
3 Hang Clean
2 Front Squat
1 Shoulder to overhead
Complex
then
800M Run

10.4.14
For Time
Five Rounds
3 Power Snatch
5 Wall balls
9 Toes to bar

10.3.14
Two Rounds
200M Row
10 Pull ups
200M Row
20 Slam balls
200M Row
30 Squats
200M Row
20 Push ups
200M Row
15 KB Swings

10.2.14
Six Rounds
30 seconds on 15 seconds off
Jump Rope
Wall balls
Ring push ups
Box jumps

10.1.14
For Time
Using the four exercises, lift any combinations to complete
12,000 lbs for men
8,000 lbs for women
-KB Swings
Hang Cleans
Slam Balls
DB Chest Press







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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