May 2011 CrossFit WODs

May 31 – 12 Min AMRAP

  • 7 Med Ball Burpee Clean to Wall Ball 20/14
  • 7 Deadlifts 185/115
  • 100 M Sprint

May 30– Daniel

May 28

May 27

  • 5 RNDS Cindy
  • 1 Mil Run
  • 5 RNDS Cindy

May 26 – 3 RNDS

  • 12 Back Squats 225/185
  • 21 Walking Lunge
  • 250 M Sprint
  • Rest As Needed

May 25 – Choose 3 Rest for 5 Min Between Efforts

  • 2000 M Row
  • 200 DBL Unders
  • 100 Pull Ups
  • 100 Burpee
  • 100 GHD Sit Ups
  • 100 Over Head Squats 95/65
  • 100 KBS 53/35

May 24– 3 RNDS

  • 13 Left Arm OHS 40/25
  • 7 Push Jerk 135/95
  • 13 Right Arm OHS 40/25
  • 7 Burpee

May 23 – 10 RNDS

  • 3 Deadlifts 275/185
  • 7 Pull Ups

May 21 – 2011 Regionals WOD #6

  • 20 Cal Row
  • 30 Burpee
  • 30 DB Ground to Overhead 45/35
  • 30 Toes to Bar
  • 100 Ft. OH Walking Lunge 45/25
  • 150 M Sprint

May 20 – Fran

May 19

  • 5 Min AMRAP
  • 9 Cal Row
  • 6 Ring Dips
  • REST 3 MIN
  • 5 Min AMRAP
  • 9 GHD Sit Ups
  • 6 Dumbbell Hang Squat Clan 50/30
  • REST 3 MIN
  • 5 Min AMRAP
  • 9 Deadlifts 185/125
  • 6 Burpees

May 18 – OHS 3-3-3-3-3-3-3

May 17 – 20 Min AMRAP

  • 5 Chest to Bar Pull Ups
  • 10 Wall Balls 20/14
  • 15 KBS 53/35

May 16 – 3 RNDS

  • 21 Burpee
  • 21 Walking Lunges
  • 400 M Run
  • 21 Walking Lunges
  • 21 Box Jumps 24/20

May 14

  • 225 M Run
  • 40 Single Dumbbell Cleans 40/25
  • 40 Push Ups
  • 40 OH Walking Lunges
  • 40 Single Arm Snatches
  • 225 M Run
  • 30 Single Dumbbell Cleans 40/25
  • 30 Push Ups
  • 30 OH Walking Lunges
  • 30 Single Arm Snatches
  • 225 M Run
  • 20 Single Dumbbell Cleans 40/25
  • 20 Push Ups
  • 20 OH Walking Lunges
  • 20 Single Arm Snatches
  • 225 M Run

May 13 – 3 RNDS

  • 5 ascending Clean & Jerks ending with a weight that is challenging
  • 200 m Sprint
  • Rest As Needed

May 12 – Push Press 3-3-3-3-3

8 Min AMRAP

  • 9 Wall Balls 20/14
  • 9 Chest Clapping Push Ups
  • 100 M Sprint

May 11 – 3 RNDS

  • 75 Air Squats
  • 35 Sit Ups
  • 15 Hand Stand Push Ups

May 10

  • 150 Double Unders
  • 50 Wall Balls 20/14
  • 40 Box Jumps 24/20
  • 30 Push Press 115/75
  • 20 Over Head Squats 115/75
  • 150 Double Unders

May 9 – 2 RNDS

  • 22 Deadlifts 225/185
  • 22 Pull Ups
  • 22 Dumbbell Thrusters 50/30

May 7

  • 800 M Run
  • 30-20-10
  • KBS 53/35
  • Burpee
  • 800 M Run

May 6 – 5 RNDS with Max Weight

  • 4 Push Press
  • 8 Push Jerk
  • Rest as Needed

then- 7 RNDS

  • 7 Thrusters 95/65
  • 7 RKBS 88/70

May 5

  • 800 M Run
  • 3 RNDS
  • 9 Man Makers 40/25
  • 15 Pull Ups
  • 800 M Run

May 4

  • 15 Burpee Box Jumps
  • 3rnds of 50 Double Unders and 25 power Snatches 75/55
  • 15 Burpee Box Jumps

May 3 – 20 Min AMRAP

  • 5 Deadlifts 225/185
  • 10 Pull Ups
  • 15 Wall Balls 20/14

May 2– 1 Mile Run and rest- Then 3 RNDS

  • 12 Push Jerk 135/95
  • 21 Back Squats
By |2011-05-04T16:43:05+00:00May 4th, 2011|Workouts|0 Comments