January 2013 CrossFit WODs

by / Monday, 14 January 2013 / Published in Uncategorized, Workouts

 

January 31 – Dynamic Effort Bench Press: 50-60% – 10 x 3 – THEN – 9 Min AMRAP

  • 5 Full Clean 155/105
  • 7 Burpees
  • 9 Toes 2 Bar

 

January 30 – 3 RNDS

  • 400 M Run
  • 7 HSPU
  • 15 Box Jumps 24/20
  • 21 KBS 53/35

January 29 – 10 x 3 Deadlift – REST 1 MIN BTWN Efforts – THEN – 5 RNDS

  • 20 Air Squats
  • 20 Sit Ups

January 28

  • 6 Min AMRAP
    • 12 Cal Row
    • 12 DB Deadlift 50/35
    • REST 3 MIN
    • 6 Min AMRAP
      • 12 Pull Ups
      • 7 Push Press 95/65
      • REST 3 MIN
      • 6 Min AMRAP
        • 12 Front Squat 95/65
        • 7 Ring Dip

January 26 – For Time

  • 5 Man Makers
  • 100 M Run
  • 9 Thrusters 95/65
  • 50 Double Unders
  • 4 Man Makers
  • 200 M Run
  • 9 Thrusters 95/65
  • 40 Double Unders
  • 3 Man Makers
  • 300 M Run
  • 9 Thrusters 95/65
  • 30 Double Unders
  • 2 Man Makers
  • 400 M Run
  • 9 Thrusters 95/65
  • 20 Double Unders
  • 1 Man Maker
  • 500 M Run
  • 9 Thrusters 95/65
  • 10 Double Unders

January 25 – The Chief – Max RNDS in 3 min of:

  • 3 Power cleans 135/95
  • 6 Push-ups
  • 9 Squats
  • Rest 1 minute. Repeat for a total of 5 cycles.

January 24 – 20 Min AMRAP

  • 3 Deadlift 275/185
  • 7 Burpees
  • 12 Wall Ball 20/14

January 23 – Front Squats – Dynamic Effort 10 x 2 – Rest 1 Min BTWN Efforts – THEN – 12 Min AMRAP

  • 7 Push Press 115/75
  • 14 KBSDHP 70/44
  • 7 Toes 2 Bar

January 22 – 3 RNDS

  • 6 Power Cleans 155/105
  • 12 Burpees
  • 18 KBS 53/35

January 21 – For Time

  • 400 M Run
  • 13 Thrusters 95/65
  • 13 Box Jump 24/20
  • 13 Deadlift 225/165
  • 13 Wall Ball 20/14
  • 13 Ring Dip
  • 13 Wall Ball 20/14
  • 13 Deadlift 225/165
  • 13 Box Jump 24/20
  • 13 Thrusters 95/65
  • 400 M Run

January 19 – 50-40-30-20-10

  • Air Squats
  • Push Ups
  • Walking Lunges
  • 100 M Farmers Carry 40/25 BTWN Rnds

January 18 – For Time

  • Snatch Technique
    • Snatch Balance 3-3-3
    • Hang Squat Snatch 2-2-2
    • Full Snatch 2-2-2
    • THEN – 3 x 800 M Run or Row
      • Rest 3 Min between efforts

January 17 – Reps

  • Elizabeth
  • Rest 10 Min
  • Annie

January 16 – 3 RNDS

  • 9 Chest to Bar Pull Ups
  • 15 KBS 70/44
  • 250 M Run
  • 15 DB Full Clean 45/20
  • 9 Deadlifts 245/195

January 15 – Bench Press – 3-3-3-3-3-3-3 – THEN

  • 7 Minute AMRAP – 3-6-9-12-15-18….
    • Wall Balls 20/14
    • KBSDHP 53/35

January 14 – For Time – 18-15-12-9

  • DB Push Press 40/25
  • Burpees
  • DB Front Squats 40/25
  • 400 M Run BTWN Each RND


January 12 – 20 Min AMRAP

30 Seconds of Work, 30 Seconds of Rest- Score total reps of

  •  Cal Row
  •  Double Unders
  • Thruster 135/95
  • Toes To Bar

 

January 11 – On the Minute for 12 Minutes

  • 4 Box Jumps 24/20
  • 6 Push Ups
  • 8 KBSDHP 70/44
  • THEN
    • 800 M Run For Time

January 10 – Back Squats 5-5-5-5-5

 

January 9 – 3 RNDS

  • 250 M Run
  • 10 Push Jerks 135/95
  • 15 Toes to Bar
  • 250 M Run
  • 10 Front Squats 135/95
  • 15 Wall Balls 20/14

January 8 – 3 RNDS

  • 21 KBS 53/35
  • 12 DB Thrusters 40/25
  • 12 Burpees
  • 50 Double Unders

 

January 7 – 2 RNDS

  • 500 M Run
  • 30 Pull Ups
  • 15 Deadlifts 185/135
  • 30 Push Ups
  • 15 Deadlifts 185/135

 

January 5 – For Time

  • 750 M Row (or 800 M Run)
  • 50 Wall Balls 20/14
  • 40 OH Walking Lunges 45/35
  • 30 DB Deadlifts 50/35
  • 20 Burpees
  • 750 M Row (or 800 M Run)

 

January 4 – For Time

  • 20 OHS 135/95
  • 400 M Run
  • 20 Front Squats 135/95
  • 400 M Run
  • 20 Shoulder to Overhead 135/95
  • 400 M Run
  • 20 Power Cleans 135/95

 

January 3, 2013 – “Linda” – 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight
  • Set up three bars and storm through for time

 

January 2, 2013 – 30-20-10 – 500 M Run BTWN Each RND

  • Pull Ups
  • Med Ball Clean 20/14
  • Weighted Sit Ups 20/15
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