October 2012 CrossFit WOD’s

October 31 – “Zombie Killers” – 3 RNDS

  • 1 Headless Horseman Loop Run (250 M)
  • 31 Wall Balls (aka Pumpkin Head Toss) 20/14
  • 31 Box Jumps 20/14
  • 31 KBSDHP (aka Bobbing for Moldy Apples) 53/35
  • 31 Push Ups
  • 31 Sit Ups

 

October 30 – 20 Min AMRAP

  • 10 Full Cleans 185/135
  • 20 OHS 135/95
  • 30 Burpees

October 29 – 18 Min AMRAP

  • 15 Box Jumps 24/20
  • 12 Push Press 115/75
  • 9 T2B

 

October 27 – Three 7 Minute AMRAPS

  • 7 Min AMRAP
    • 200 M Row Buy In
    • Max Rep Thrusters 135/95
    • Rest 3 Min
    • 7 Min AMRAP
      • 30 Burpees Buy In
      • Max Rep Shoulder to Overhead 135/95
      • Rest 3 Min
      • 7 Min AMRAP
        • 75 Jumping Pull Ups Buy In
        • Max Rep Power Cleans 135/95

 

October 26 – “Snatch the Chief”- 5 RNDS of 3 Min AMRAPS, Rest 1 Min BTWN

  • 3 Power Snatches 95/65
  • 6 Push Ups
  • 9 Air Squats

October 25 – 8 x 300 M Row For Time

 

October 24 – 4 RNDS

  • 3 Full Cleans 185/135
  • 9 Pull Ups
  • 15 Wall Balls 20/14
  • 1 Rope Climb
  • 400 M Run

 

October 23 – Heavy Snatch Above Knee Technique Load – 3-3-3-3-3, THEN

  • 7 Min AMRAP
    • 7 Thrusters 95/65
    • 5 Burpees

October 22 – 5 RNDS

  • 21 KBS 53/35
  • 12 Burpee Box Jumps 24/20
  • 7 Front Squats 155/105
  • 21 Sit Ups

October 20 – For Time

  • 25 Burpees
  • 50 Sit Ups
  • 25 Front Squats 135/95
  • 50 Pull Ups
  • 1000 M Run
  • 50 Push Ups
  • 25 T2B
  • 50 Thrusters 45/33
  • 25 Burpees

 

October 19

  • Snatch Balance (Technique Load) – 3-3-3-3-3, THEN
  • OHS – 3-3-3-3-3, THEN
  • 21-15-9
    • SDHP 95/65
    • OHS

 

October 18 – For Time – Choose 3- rest as needed btwn

  • 1500 M Row
  • 100 Push Ups
  • 50 Burpees
  • 50 Pull Ups
  • 100 Sit Ups
  • 50 GHD Sit Ups
  • 100 Slam Balls
  • 40 HSPU
  • 1 Mile Run
  • 150 Air Squats

 

October 17 – For Time

  • 400 M Run
  • 10 Power Clean & Push Jerks 135/95
  • 400 M Run
  • 10 Power Clean & Push Jerks 155/95
  • 400 M Run
  • 10 Power Clean & Push Jerks 95/65

 

October 16 – 30-20-10

  • DB OHS 40/25 (1/2 each arm)
  • Push Ups
  • SA OH Walking Lunges (1/2 each arm)
  • Deadlifts 155/105

 

October 15 – 5 RNDS

  • 7 Back Squats 225/155
  • 7 Push Press 135/95
  • 7 Box Jumps 30/24
  • 7 KBS 70/44
  • 7 KBSDHP
  • Loop Run (250 M)

 

October 13 – For Time

  • 10 Deadlifts 275/215
  • 20 T2B
  • 30 DB Thrusters 30/20
  • 40 Chest to Thigh (CTT) Sit Ups with Anchor
  • 50 Burpees
  • 40 CTT Sit Ups
  • 30 DB Thrusters
  • 20 T2B
  • 10 Deadlifts

 

October 12 – On the Minute for 30 Minute Clock

  • 100 Wall Ball BUY IN 20/14
  • THEN – Starting at the top of any Minute after WB
  • 1 Full Clean 155/105
  • 1 Full Clean & Thruster
  • 1 Clean & Jerk
  • SCORE = Rounds Completed

 

October 11 – 30-20-10

  • Box Jump 24/20
  • KBS 53/35
  • Push Ups
  • Goblet Squats 53/35

 

October 10 – 7 RNDS

  • 7 OHS 135/95
  • Crane Sprint (approx 100 M)

 

October 9 – Bench Press – 5-5-5-5-5, THEN

  • 800 M Run
  • Rest 2 Minute
  • 400 M Run
  • Rest 1 Minute
  • 200 M Run

 

October 8 – For Time

  • 20 Wall Ball 20/14
  • 10 Deadlift 225/165
  • 20 Burpees
  • 10 Thruster 135/95
  • 20 TTB
  • 10 Ground to Overhead 135/95

 

October 6 – For Time

  • 42 Med Ball Cleans 20/14
  • 21 Dumbbell Deadlifts 50/30
  • 21 Push Ups
  • 42 Med Ball Sit Ups 20/14
  • 7 DB Thrusters 50/30
  • 30 Med Ball Cleans 20/14
  • 15 Dumbbell Deadlifts
  • 15 Push Ups
  • 30 Med Ball Sit Ups 20/14
  • 7 DB Thrusters 50/30
  • 18 Med Ball Cleans 20/14
  • 9 Dumbbell Deadlifts 50/30
  • 9 Push Ups
  • 18 Med Ball Sit Ups 20/14

 

October 5 – 20 Min AMRAP

  • 3 Power Cleans 155/105
  • 7 Pull Ups
  • 21 Double Unders
  • (Compare 3/7/11)

 

October 4 – For Time

  • 1000 M Row
  • 42 KBS 53/35
  • 21 Thrusters 95/65
  • 30 KBS
  • 15 Thrusters
  • 18 KBS
  • 9 Thrusters
  • (Compare 2/16/11)

 

October 3 – 30-20-10

  • Push Press 95/65
  • Box Jump 24/20
  • (Compare 3/11/11)

 

October 2 – 18-15-12-9

  • Floor Press 135/95
  • KBSDHP 70/44
  • Front Squat 135/95
  • 500 M Run BTWN RNDS

 

October 1 – “Grace” – 30 Reps Clean & Jerks 135/95, THEN

  • 100 Burpees for time
By |2012-10-15T12:25:11+00:00October 15th, 2012|Workouts|Comments Off on October 2012 CrossFit WOD’s