October 2011 CrossFit WODs

October 22

  • 40 Box Jump   24/20
  • 40 KBS   53/25
  • 40 Wall Ball   20/14
  • 800M Run
  • 30 Box Jump
  • 30 KBS
  • 30 Wall Ball
  • 800M Run
  • 20 Box Jump
  • 20 KBS
  • 20 Wall Ball

October 21 – 5 RNDS

  • Bodyweight Back Squat Max Reps
  • Push-ups Max Reps

Rest as needed

October 20 – 20 Min AMRAP

  • 20 Jumping Pull-ups
  • 20 Sit-ups
  • 20 Squats
  • Dumpster Run

October 19 – 7 RNDS

  • 5 Thrusters   135/95
  • 12 Pull-ups

October 18

  • 30 Shoulder to Overhead   135/95
  • 30 T2B
  • 30 Wall Ball   20/14
  • 90 Double Unders
  • 30 DB Ground to Overhead   50/30
  • 30 Push-ups (Games Standard)
  • 30 Deadlift

October 17 – 5 RNDS

  • 7 Cleans   155/105
  • 14 KBS   70/44

October 14

  • 30 Over Head Squats 95/65
  • 400 M Run
  • 30 Power Snatch
  • 400 M Run
  • 30 Front Squats
  • 400 M Run
  • 30 Power Cleans

October 13– The Chief- 5 Rnds – Max Rnds in 3 min of

  • 3 Power Cleans 135/96
  • 6 Push Ups
  • 9 Air Squats
  • Rest 1 Min

October 12– CrossFit Total

October 11– 20 Min AMRAP

  • 400 M Run
  • 7 Muscle Ups

October 10 – 5 RNDS

  • 5 OHS 135/95
  • 10 Toes To Bar
  • 15 Dumbbell Squat Clean
  • 20 Double Unders

October 8 – 5 RNDS, 4 REPS

30 Sec On / 30 Sec Off

  • Row
  • Box Jump   30/24
  • Thrusters   115/75
  • Pull-ups

October 7 – 4 RNDS

  • 30 Wall Balls   20/14
  • 30 KBSDHP   53/35
  • 400M Run  

October 6

  • 350M Row
  • 30 Deadlifts   225/185
  • 30 Toes to Bar
  • 20 DB Ground to Overhead   50/30
  • 400M Row
  • 30 Thrusters  45/33
  • 30 OH Walking Lunges   45/25
  • 20 Burpees

October 5

30 Wall Balls   20/14

3 RNDS

  • 9 OHS   135/95
  • 18 Pull-ups
  • 250M Run

30 Burpees

October 4  – 18-15-12-9-6-3

  • Box Jumps   24/20
  • Push Jerk   115/75
  • Hang Power Clean

October 3

  • 1 Mile Run
  • 150 Air Squats
  • 100 Sit-ups
  • 50 Push-ups
  • 1 Mile Run
By |2011-10-13T13:45:51+00:00October 13th, 2011|Workouts|0 Comments