August 2011 CrossFit WODs

 August 31– complete in any order:

  • 100 Pull Ups
  • 100 KBS 53/35
  • 100 Dbl Unders
  • 100 OHS 95/65

August 30 – Jackie – Then

  • 7 Min AMRAP
  • 3 Power Cleans 135/95
  • 6 Front Squats 135/95
  • 9 Deadlifts 135/95

August 29

  • 500 M Run
  • 10 Burpees
  • 400 M Run
  • 20 Burpees
  • 250 M Run
  • 30 Burpees
  • 200 M Run
  • 40 Burpees
  • 100 M Run

August 27– Fight Gone Bad

August 26– 5 RNDS

  • 40 Double Unders
  • 30 Box Jumps 24/20
  • 20 KBS 53/35

August 25– Deallift

  • 3-3-3
  • 2-2-2
  • 1-1-1

THEN- Max Reps In 1 Min (score total reps) Of:

  • Walking Lunge
  • Sit Ups
  • Push Ups
  • Air Squats

August 24

  • 500 M Row
  • 500 M Run
  • 20 Ground to Overhead 115/75
  • 20 Front Squats 115/75
  • 30 Toes to Bar
  • 30 Deadlifts 115/75
  • 40 Push Ups
  • 40 Sit Ups

August 23 – 3 RNDS

  • 5 Man Makers 50/30
  • 7 Burpee to Box jump 24/20
  • 21 KBSDHP 53/35
  • 400 M Run

August 22 – On the Min for 24 Min

  • 5 Dbl Squat Wall Balls 20/14
  • 3 Power Cleans 155/105

August 20 – Partner WOD

  • Row 350 M / each

then together:

  • Back Squat 25,000
  • 500 Push Up

then

  • Row 350 M / each

August 19 – 30-20-10

  • Push Press  95/65
  • Box Jump  24/20

August 18 – 7 RNDS

  • 7 Power Snatch  95/65
  • 7 OHS  95/65
  • Crane Sprint

August 17 – 4 RNDS

  • 30 Pull-up
  • 30 Deadlift  135/95
  • 30 KBS  53/35

August 16

  • 500 M Run
  • 50 Jumping Pull-up
  • 50 Thrusters   45
  • 400 M Run
  • 40 Jumping Pull-up
  • 40 Thrusters   45
  • 300 M Run
  • 30 Jumping Pull-up
  • 30 Thrusters   45
  • 200 M Run
  • 20 Jumping Pull-up
  • 20 Thrusters   45

August 15 – OHS

  • 5-5-5
  • 3-3-3
  • 1-1-1- THEN-

3 RNDS

  • 400 M Run
  • Rest 1 min. between

August 13 – 21-15-9-15-21

  • Left Arm Power Snatch 50/30
  • Lunges
  • Right Arm Power Snatch
  • Double Unders
  • 250 M Run

August 12 – 40-30-20

  • Jumping pull Ups
  • Med Ball Clean 20/14
  • 500 M Run Between each

August 11 – Press 3-3-3-3-3-3-3- THEN-

7 Min AMRAP

  • 9 KBS 88/70
  • 9 Wall Balls 20/14

August 10

  • 1 Mile Run
  • 2 Rnds of Cindy
  • 15 Clean and Jerks 135/95
  • 3 Rnds of Cindy
  • 800 M Run
  • 2 Rnds of Cindy
  • 15 Clean and Jerks 135/95
  • 3 Rnds of Cindy
  • 400 M Run

August 9

  • 10 HSPU
  • 20 Box Jump 24/20
  • 30 Toes to Bar
  • 40 Power Clean 135/95
  • 50 Burpee
  • 60 KBSDHP 70/53

August 8 – 7 RNDS – Rest 30 sec between each RND

  • 7 Front Squat 185/135
  • 14 Push Ups
  • 7 Deadlifts 185/135

August 6 – 30 Min AMRAP

  • 300 M Row
  • 12 DB Push Jerk  (50/30)
  • 12 Burpee to Box Jump
  • 12 KBS  53/35
  • 12 Thruster  95/65
  • Dumpster Sprint

August 5 – Lynne – 5 RNDS for max reps

  • Body Weight Bench Press
  • Pull-ups- Rest as needed

August 4 – 2 RNDS

  • 400 M Run
  • 30 Box Jump  24/20
  • 30 Wall Ball  20/14

2 RNDS

  • 400 M Run
  • 15 OHS  95/65

2 RNDS

  • 21 Thruster  95/65
  • 21 Pull-ups

August 3

  • Snatch
  • 3-3-3
  • 2-2-2
  • 1-1-1

August 2

  • 500 M Row
  • 500 M Run
  • 50 Push Press 95/65
  • 50 Pull Ups
  • 50 KBS 53/35
  • 50 Power Cleans 95/65
  • 100 Sit Ups

August 1 – 30, 20, 10

  • Deadlifts 225/185
  • Single Dumbbell Clean 50/30
  • Burpee
By |2011-08-02T15:19:34+00:00August 2nd, 2011|Workouts|0 Comments