April 2011 CrossFit WODs

April 30

  • AT 0:00min  400 M run
  • max rep OHS 95/65
  • AT 5:00min 400 M run
  • Max push press
  • AT 10:00min 400 M run
  • Max DeadLift
  • AT 15:00min 400 M run
  • Max Burpee
  • SCORE TOTAL REPS

April 29 – Back Squat 3-3-3-3-3-3-3

7 Rounds

  • 7 Box Jump 30/24
  • 7 Jumping Front Squats 53/35

April 28 – Turkish Get Up  2-2-2-2-2

  • 7 Rounds
  • 7 Burpees
  • 100 M Sprint

April 27– 7 Min AMRAP- 2011 Games Open WOD 11.6

  • 3 Thruster 100/65
  • 3 Chest To Bar Pull Up
  • 6 Thruster 100/65
  • 6 Chest to Bar Pull Up
  • 9 Thruster 100/65
  • 9 Chest to Bar Pull Up
  • 12 Thruster 100/65
  • 12 Chest to Bar Pull Up
  • 15 Thruster 100/65
  • 15 Chest to Bar Pull Up
  • keep going !!!

April 26– 1 Rep Max Deadlift

THEN

  • Tabata Push Press 75/55

April 25 – 30-20-10

  • DB Thrusters 40/25
  • RKBS 88/77

April 23

  • 800 M Run
  • 50 Push Ups
  • 50 Lunges
  • 50 Wall Balls 20/14
  • 50 Sit Ups
  • 400 M Run
  • 25 Push Ups
  • 25 Lunges
  • 25 Wall Balls 20/14
  • 25 Sit Ups
  • 200 M Run
  • 15 Push Ups
  • 15 Lunges
  • 15 Wall Balls 20/14
  • 15 Sit Ups

April 22 – 10 Min AMRAP

  • 15 Bar Facing Burpees
  • 15 Over Head Squats 120/90

April 21 – 20 Min AMRAP

  • 8 Front Squat 135/95
  • 200 M Run

April 20 – 10 Min AMRAP

  • 5 Burpee
  • 10 Box Jump 24/20
  • 15 KBS 53/35

April 19 – 9 RNDS

  • 30 Double Unders
  • 3 Bear Complex 115/75

April 18

  • 21 Wall Balls 20/14
  • 21 pull Ups
  • 7 Rnds- 7 DB Push Press 40/25 & 7 Power Cleans 95/65
  • 21 Pull Ups
  • 21 Wall Balls 20/14

April 16– Games WOD 11.2- 15 Min AMRAP

  • 9 Deadlifts 135/95
  • 12 Push Ups w/ hand release
  • 15 Box Jumps 24/20

April 14

  • Run 1600 M- Rest 3 Min
  • Run 1200 M- Rest 2 Min
  • Run 800 M- Rest 1 Min
  • Run 400 M

April 13

  • Press- 3-3-3-3-3
  • Deadlift- 3-3-3-3-3

April 12 – Grace

April 11 – 21-15-9

  • RKBS 88/70
  • Box Jumps 24/20
  • Ring Push Ups

April 9

  • 21 Deadlifts 225/185
  • 21 Power Cleans 135/95
  • 21 Front Squats 135/95
  • 800 M Run
  • 15 Deadlifts 225/185
  • 15 Power Cleans 135/95
  • 15 Front Squats 135/95
  • 400 M Run
  • 9 Deadlifts 225/185
  • 9 Power Cleans 135/95
  • 9 Front Squats 135/95
  • 200 M Run

April 8 – 40-30-20

  • Med Ball Cleans 20/14
  • SDHP 75/55
  • Box Jump 30/24

April 7 – 3 RNDS

  • 800 M Run
  • 30 OHS 95/65
  • 30 Pull Ups

April 6

3 RNDS

  • 25 DBL Unders
  • 25 KBS 53/35

3 RNDS

  • 25 Front Squats 75/95
  • 25 Push Ups

3 RNDS

  • 25 Wall Balls 20/14
  • 25 Sit Ups
  • score total time

April 5 – 5 RNDS

  • 21 Toes to Bar
  • 7 Deadlifts 225/165
  • 200 M Run

April 4 – 10 Rnds

  • 1 Min Max Thrusters 95/65 – Rest 1 Min
  • Score total reps

April 2 – 7 RNDS

  • 7 Cleans 155/105
  • 7 Burpees
  • 100 M Waiters walk 45/25

April 1

  • 1 Mile Run
  • 75 Air Squats
  • 50 Push Ups
  • 25 Pull Ups
  • 800 M Run
  • 75 Air Squats
  • 50 Push Ups
  • 25 Pull Ups
  • 400 M Run
  • 75 Air Squats
  • 50 Push Ups
  • 25 Pull Ups
By |2011-04-14T15:03:51+00:00April 14th, 2011|Workouts|0 Comments