May 2012 CrossFit WODs

May 31 – “Kelly” – 5 RNDS

  • 400 M Run
  • 30 Box Jumps 24/20
  • 20 Wall Balls 14/12

May 30 – For Time

  • 3 Power Snatches 155/105
  • 15 C2B
  • 250 M Run
  • 6 Power Snatches
  • 12 C2B
  • 250 M Run
  • 9 Power Snatches
  • 9 C2B

May 29 – 2 RNDS

  • 30 Push Ups
  • 20 KBS 70/53
  • 10 Deadlifts 225/115
  • 800 M Run

May 28 – “Hammer” – 5 RNDs

  • 5 Power Cleans 135/95
  • 10 Front Squats
  • 5 Push Jerks
  • 20 Pull Ups
  • Rest 90 seconds btwn RNDS

May 26 – For Time

  • 600 M Row
  • 500 M Med Ball Run 20/14
  • 40 DB Deadlifts 50/30
  • 30 T2B
  • 20 Burpees
  • 10 HSPU

May 25 – Push Press – Max Weight – 3-3-3, 2-2-2, 1-1-1, THE

  • 21-15-9
    • Wall Balls 20/14
    • Front Squats 135/95

May 24 – 12 Min AMRAP

  • 3 Man Makers 50/30
  • 100 M Run

May 23 – 3 RNDS

  • 50 Double Unders
  • 7 Deadlifts 225/155
  • 12 Ring Dips

May 22 – 20 Min AMRAP

  • Even Minutes = 7 Thrusters 135/95
  • Odd Minutes = 12 Box Jumps 24/20

 

May 21 – 3 RNDS

  • 21 Push Press 115/75
  • 15 T2B
  • 9 Burpees
  • 250 M Run

May 20 – Day 3 Northern California CrossFit Regionals (Events 5 & 6)

 

May 19 – Day 2 Northern California CrossFit Regionals (Events 3 & 4)

May 18 – Day 1 Northern California CrossFit Regionals (Events 1 & 2)

 

May 17 – 3 RNDS

  • 25 Wall Balls 20/14
  • 15 Box Jumps 24/20
  • 10 Burpees

May 16 – For Time

  • 30 Hang Power Cleans 225/135

 

May 15 – 30-20-10

  • Walking Lunges
  • Push Press 95/65
  • Med Ball Sit Ups 20/14

May 14 – OHS – Max Weight – 5-5-5-5-5, THEN

  • 3 – 400 M Runs – 30 seconds Rest btwn Runs

 

May 12 – For Time

  • 800 M Run
  • 30 Box Jumps 30/24
  • 30 RKBS 70/44
  • 30 T2B
  • 400 M Run
  • 20 Box Jumps
  • 20 RKBS
  • 20 T2B
  • 200 M Run
  • 10 Box Jumps
  • 10 RKBS
  • 10 T2B

May 11 – For Timme

  • 30 Back Squats 135/95
  • 25 Pull Ups
  • 15 Shoulder to Overhead 135/95
  • 30 Front Squats 85/65
  • 25 Pull Ups
  • 15 Shoulder to Overhead 85/65
  • 30 OHS 65/45
  • 25 Pull Ups
  • 15 Shoulder to Overhead 65/45

 

May 10 – 5 RNDs

  • 30 Double Unders (sub 90 Single Unders)
  • 7 Power Cleans 155/105
  • 400 M Run

May 9 – “Baseline

  • 500 M Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
  • THEN
    • Press – Max Weight – 3-3-3-3-3-3-3

May 8 – 15-12-9-6-3

  • SDHP 75/55
  • Hang Power Snatch 75/55
  • OHS 75/55
  • 250 M Run (btwn RNDS)

May 7 – 12 Min AMRAP

  • 12 Wall Balls 20/14
  • 7 Pull Ups
  • 3 Sprawls

May 5 – 3 FUN 5:12 Min AMRAPS – 3 Min Rest BTWN Each AMRAP

  • AMRAP #1
    • 21 Pull Ups
    • 21 Wall Balls 20/14
    • AMRAP #2
      • 21 Row for Calories
      • 21 Push Ups
      • AMRAP #3
        • 21 KBS 53/35
        • 21 Push Press 95/65

May 4 – 12 Min AMRAP

  • 10 DB Snatches 50/30
  • 10 Box Jumps 24/20
  • Crane Sprint (100 M)

May 3 – 21-15-9

  • Shoulder to Overhead 135/95
  • C2B Pull Ups

May 2 – Score # Reps

  • 5 Min AMRAP
    • 400 M Buy In
    • Max Rep Back Squat 135/95
    • Rest 3 Min
    •  5 Min AMRAP
      • 400 M Buy In
      • Max Rep Front Squat 85/65
      • Rest 3 Min
      • 5 Min AMRAP
        • 400 M Run Buy In
        • Max Rep OHS 65/45

May 1 – Deadlifts, Max Weight

  • 5-5-5
  • 3-3-3
  • 1-1-1
By |2012-05-09T14:01:15+00:00May 9th, 2012|Workouts|Comments Off on May 2012 CrossFit WODs