August 2012 CrossFit WODs

August 31 – Front Squats – 3-3-3-3-3-3-3-3-3-3 – Rest 2 Min BTWN Efforts

August 30 – On the Minute for 20 Minutes

1 Bear Complex
3 Burpees (optional)

August 29 – 4 RNDS

30 KBS 53/35
20 Box Jumps 24/20
400 M Run

August 28 – 21-15-9

Power Cleans 135/95
Bar Dips

August 27 – 3 AMRAPS – Max Reps Possible

7 Min AMRAP
- 7 OHS 115/75
- 7 Pull Ups
- Rest 3 Min
- 7 Min AMRAP
  - 7 KBS 70/44
  - 7 Jumping Back Squats 45
  - Rest 3 Min
  - 7 Min AMRAP
    - 7 Burpees
    - 7 Push Press 115/75

August 25 – For Time

50 Jumping Pull Ups “Buy In”
10-9-8-7-6-5-4-3-2-1
- Plate Snatches 45/25
- Lateral Burpees
- Single Arm OHW Lunges 40/25
- 50 Wall Balls “Cash Out”

August 24 – For Time

15 Thrusters 135/95
200 M Run
20 Thrusters 95/65
400 M Run
30 Thrusters 65/45
800 M Run

August 23 – For Time

50 Med Ball Cleans 20/14
40 DB Deadlifts 50/30
30 T2B
20 DB Push Press 50/30
10 HSPU

August 22 – Power Cleans – 2-2-2-2-2, THEN

3 RNDS Cindy
3 Power Cleans 225/185
2 RNDS Cindy
2 Power Cleans
1 RND Cindy
1 Power Clean

August 21 – 18-15-12-9

Shoulder to Overhead 115/75
Pull Ups
Front Squats 115/75

August 20 – “Fight Gone Bad” – 3 RNDS

Wall Balls 20/14
SDHP 75/55
Box Jump 20″
Push Press 75/55
Row for Cal

August 18 – For Time

Thruster 135/95 – 1 on the first min, 2 on the second…. until failure,
THEN – 30-20-10
- Burpees
- Air Squats
- Push Ups
- THEN – Run 1 Mile

August 17 – For Time (*3 Burpees BTWN Each Transition)

15-12-9-6-3
- Switch Stance Wall Ball 20/14
- 5-4-3-2-1
  - Deadlift 315/245

August 16 – Strength Training Class

Box Squats – 2 Reps x 12 @65%
3 RNDS – 12-15 Reps
- Good Mornings with Bar
- Bent Over Row

August 16 – For Time

5 Power Cleans 225/135
400 M Run
10 Power Cleans 185/115
400 M Run
15 Power Cleans 135/95

August 15 – For Time

1 RND Helen
15 Push Jerks 135/95
1 RND Helen
15 Push Jerks
1 RND Helen

August 14 – 15-12-9

C2B Pull Ups
Thrusters 135/95

August 13 – 7 RNDS

15 DB Deadlifts 50/30
7 Burpees
200 M Run

August 12 – Strength Training

1 RM Push Press
AMRAP Push Press @ 80%
KB Press- 1 Min AMRAP x 3
KB Row- 1 Min AMRAP x 3
AMRAP GHD Sit Ups X 3

August 11 – For Time

800 M Run
35 weighted Push Ups 45/25 Plate
35 OH Walking Lunges 45/25 Plate
35 KBS 70/44
500 M Run
35 Burpee-Jump on Plate
35 Weighted Sit Ups 45/25 Plate Above Head
Loop Run With Plate (approx 250 M)

August 10 – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Snatch 115/75
DB Full Clean 50/30

August 9 – Strength Training

Bench Press – 9 Sets @ 60% Max Weight with Chains
- 3 Sets Narrow Grip
- 3 Sets Regular Grip
- 3 Sets Wide Grip
- Weighted Ring Dips – 8 Reps x 3
- Bandy Tricep Extension – 25 Reps x 3
- Russian Twists with Weight – 20 Reps x 3
- DB Bent Over Row – 10 Reps x 3

August 9 – 4 RNDS

7 Deadlifts – Max Weight
Max Reps Pull Ups
Rest as Needed

August 8 – 5 RNDS

400 M Run
30 Wall Balls 20/14
30 Jumping Lunges

August 7 – OHS, Max Weight – 5-5-5-5-5 – THEN

Tabata – Hollow Rock

August 6 – For Time

100 Sit Ups Buy In, THEN 3 RNDS
21 Pull Ups
15 Burpees
9 Full Squat Cleans 155/105

August 5 – Strength Training

Heavy Good Mornings – Work up to Heavy 3
Heavy Belt Squats – 25 Reps x 3 Sets
Sled Pull and Push – 3 Reps x 3 Sets
Battle Rope – 1 Minute x 3 Sets
Slam Ball – 150 for Time

August 4 – 3 RNDS

15 Toes to Bar
50 M Broad Jump
25 KBS 53/35
End with 1 Mile Run

August 3 – Snatch – 1 Rep Max Weight

August 2 – Strength Training

Bench Press – 3 Reps x 12 Sets @ 60% Max Weight
- 4 Sets Narrow Grip
- 4 Sets Regular Grip
- 4 Sets Wide Grip
- 15 Ring Pull Ups
- 3 RNDS – 12-15 Reps
  - Rolling Tricep Extensions
  - Weighted Sit Ups
  - Handstand Push Ups/Holds/Walk