May 2013 CrossFit WODs

May 31 – 15 Min AMRAP

  • 10 Burpee
  • 10 Slam Ball 30/20
  • 10 Wall Ball 20/14

 

May 30 – For Time

18-15-12-9-6

  • KBS 53/35
  • Sit Up
  • Box Jump 24/20

complete 4 DB Complex btwn ea rnd

– DB Complex: 1 DB Burpee, 2 DB Full Clean, 3 DB Push Press 40/25

 

May 29 – For Time – 3 RNDS

  • 400 m Run
  • 21 OHS 95/65
  • Rest 3 Min
  • 3 RNDS
  • 15 Thrusters 95/65
  • 15 Pull Ups

 

May 28- EOM for 20 Rnds: 3 F. Squats @ 80%

THEN: in any order:

  • 100 Sit Ups
  • Rest
  • 1000 M Row
  • Rest
  • 50 Slam Balls
  • Rest
  • 50 DB P. Snatch
  • Rest
  • 50 Wall Balls

 

May 27 – The 7 – For Time – 7 RNDS

  • 7 HSPU
  • 7 Knees to Elbow
  • 7 Deadlift 245/175
  • 7 Burpee
  • 7 KBS 70/44
  • 7 Pull Ups

 

May 25 – SATURDAY

 

May 24 – Jackie the Gorilla – For Time

  • 1000 M Row
  • 45 Naked BB Thrusters
  • 30 Pull Ups

 

May 23 – Gymnastics Gorilla

Gymnastics Skills

THEN:

21-15-9

  • Deadlift 275/185
  • Box Jump 30/24

 

May 22 – Run Gorilla, Run – For Time

  • 100 Dbl Unders
  • 400 m Run
  • 8 Burpee to MB Clean to WB
  • 100 Dbl unders
  • 200 M Run
  • 4 Burpee to MB Clean to WB

 

May 21 – Gorillas OTM

OTM for 15: 1 Full Clean & Jerk

Increase Load every 5 Rnds

Then Build to a 1 RM

THEN: 5 Rnds

  • 10 Pull Ups
  • 15 Sit Ups
  • 20 Air Squats

 

May 20 – Gorilla Shoes

Weighted Strict Pull Ups

7×3- mods available

THEN: 12 Min AMRAP

  • 12 MB Clean 20/14
  • 12 Burpee
  • 12 DB Push Press 40/25

 

May 18 – SATURDAY

 

May 17 – Gorilla Squat

Back Squat 7×2

THEN:

7 Min AMRAP

  • 7 KBS 53/35
  • 7 Thrusters 95/65

 

May 16 – Gorilla Climb – For Time – 3 RNDS

  • 2- 15 ft Rope Climbs
  • 3 Full Squat Cleans 225/135
  • THEN: 100 Burpees for Time

 

May 15 – Gorilla Baseline – For Time

  • 500 M Row
  • 40 Air Squat
  • 30 Sit up
  • 20 Push-ups
  • 10 pull-ups
  • then
  • 1 mile run

 

May 14 – Gorilla Bunz – For Time

10-8-6-4-2

  • Deadlift 275/185
  • DB Push Press 50/35
  • -15 KBSDHP 70/44 Between each RND

 

May 13 – Gorilla Toes- OHS Off Racks- 3 RM

THEN

  • 21-15-9
  • OHS 95/65
  • Pull Ups

 

May 11- Lumber Jack 20 – For Time

 

May 10 – OTM for 12: 2 Full Clean

THEN:

  • 30 Press 95/65
  • 400 M run
  • 40 Push Press
  • 400 M run
  • 30 Push Jerk
  • 400 M run

 

May 9 – Jackie – For Time

  • 1000 M Row
  • 50 Barbell Thrusters
  • 30 Pull Ups

 

May 8 – Crazy Annie – For Time

  • 50 Wall Balls
  • Annie
  • 50 Burpee

 

May 7 – For Time

  • 500 M Run
  • 20 OHS
  • 20 T2B
  • 500 M Run
  • 10 OHS
  • 30 T2B

 

May 6- 2 Front Squats @85%

Then in 10 Min Build to a 1RM

THEN: 5 RNDS

  • 100 M SPrint
  • 15 KBS 53/35
  • 7 Pull Ups

 

May 4 – SATURDAy

 

May 3 – Schmalls – For Time

  • 800 M Run
  • 2 RNDS
  • 50 Burpee
  • 40 Pull Ups
  • 30 Pistol
  • 20 KBS 70/44
  • 10 HSPU
  • —-
  • 800 m Run

 

May 2 – For Time – 3 RNDS

  • 10 Ring Dips
  • 15 Toes to Bar
  • 20 Deadlift 155/105
  • 25 Wall Ball 20/14

 

May 1 – For Time

  • 200 M Farmers Carry Buy in 50/30
  • 5 RNDS
  • 7 DB Push Jerk 50/30
  • 10 DB F. Squat 50/30
  • 15 Sit Ups

–       400 M Run Cash Out

By |2013-05-28T12:32:03+00:00May 28th, 2013|Workouts|Comments Off on May 2013 CrossFit WODs