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