January 2011 CrossFit WODs

January 28 – 9 RNDS for Reps

  • 5 Push Jerk 135/95
  • Crane Spring

January 27 – 7 RNDS for Reps

  • 8 Over Head Squat
  • 4 Power Snatch
  • 2 Snatch
  • rest 30 Sec

80% 1 Rep Max

January 26 – CFT (CrossFit Total)

1 rep max of:

  • Back Squat
  • Press
  • Deadlift

Add together 1 rep max weight of each exercise for CFT

January 25 – Tabata

  • Hollow Rock
  • Double Unders

12 Min AMRAP

  • 7 Pull-up
  • 7 Burpees

January 24 – 7 RNDS for Reps

  • 7 Deadlifts  185/135
  • 14 DB Thrusters  40/25

January 22 – Grace (30 Reps for time)

  • Clean & Jerk   135/95

January 21 – 30 RNDS on the Min

  • 12 KBS  53/35
  • 6 Box Jump  24/20
  • 3 Burpees

January 20 – 3 RNDS, 5 Min rounds

  • 400 M Run
  • AMRAP Wall Ball  20/14

Rest 3 Min.

January 19

  • 50 Double Unders
  • 50 Sit-ups
  • 4 Rounds Cindy
  • 40 Double Unders
  • 40 Sit-ups
  • 3 Rounds Cindy
  • 30 Double Unders
  • 30 Sit-ups
  • 2 Rounds Cindy
  • 20 Double Unders
  • 20 Sit-ups
  • 1 Round Cindy
  • 10 Double Unders
  • 10 Sit-ups

January 18 – 30, 20, 10

  • Push Press  95/65
  • Front Squat
  • SDHP

January 17

  • 21 DB High Pull Cleans  40/25
  • 400 M Run
  • 21 DB Cleans
  • 400 M Run
  • 21 DB Thrusters

January 15

  • 400 M Run
  • 15 OHS  95/65
  • 15 Burpees
  • 30 Pull-ups
  • 15 Burpees
  • 15 OHS
  • 400 M Run

January 14

  • Push Jerk
  • 3-3-3-3-3

3 RNDS

  • 400 M Run
  • 1 Min Rest

January 13 – Fight Gone Bad style

  • GHD Sit-up
  • Back Squat  115/75
  • L-Sit on Parallettes
  • Row
  • Lunge

January 12 – 30 KBS  70/44

9-15-21

  • Pull-ups
  • Med Ball Clean  20/14
  • 30 KBS  70/44

January 11 – Diane

21-15-9

  • Deadlift  225/185
  • Handstand Push-ups

January 10 – 3 RNDS

  • 400 M Run
  • 30 M Walking Lunges w/ DB  40/25
  • 30 OHS  75/45

January 8 – 21 Deadlift   225/155

7 RNDS

  • 7 Front Squat  155/105
  • 7 Box Jump  24/20

End with 21 Deadlift  225/155

January 7 – The Chief

Max RNDS in 3 Min.

  • 3 Power Cleans  135/85
  • 6 Push-ups
  • 9 Squats

Rest 1 Min.  Repeat for a total of 5 cycles

January 6

  • 100 Double Unders
  • 100 Man Makers
  • 80 Double Unders
  • 80 Man Makers
  • 60 Double Unders
  • 60 Man Makers
  • 40 Double Unders
  • 40 Man Makers
  • 20 Double Unders
  • 20 Man Makers

January 5

  • Press
  • 3-3-3-3-3-3-3

7 Min AMRAP

  • 7 Box Jump
  • 7 Clapping Push-ups

January 4

  • 500 M Run
  • 50 Med Ball Cleans
  • 50 Deadlift 135/95
  • 50 Wall Balls  20/14
  • 50 Burpeess
  • 50 Double Unders

January 3

  • 30 Bear Complex  135/95

December 31

  • 800 M Run
  • 21 Wall Balls  20/14
  • 21 Box Jump  24/20
  • 21 KBS  53/35
  • 400 M Run
  • 15 Wall Balls
  • 15 Box Jump  24/20
  • 15 KBS
  • 200 M Run
  • 9 Wall Balls
  • 9 Box Jump  24/20
  • 9 KBS
By |2011-02-02T14:48:06+00:00February 2nd, 2011|Workouts|0 Comments