April 2012 WODs

Here are CrossFit Cheshire’s WODs for April 2012.

Last month’s WODs | Next month’s WODs

04/30/12
The Tim” – 20 Min AMRAP
30 Sec Wall Sit
25 AbMat Sit-Ups
15 KB Swings 53/35
10 Goblet Squats ( Use Same KB )

04/27/12
Claudine” – 10-9-8-7-6-5-4-3-2-1
Pull-Ups
Burpees
KB Swings 53/35

04/26/12
Work up to a 1 x 5 Dead Lift

3 Rounds for Time
25 AbMat Sit-Ups
20 DB Thrusters 25/15lb
400m Run

04/25/12
Press 3 x 5
Push Press 5 x 3
Push Jerk or Split Jerk 3-3-2-1-1

04/24/12
Megan” – 21-15-9
Burpees
KB Swings 53/35
Double Unders

04/23/12
Back Squat 5-3-1

10 Rounds for Time
10 Wall Ball 20/14
5 KB Swings 53/35
10 AbMat Sit-ups

04/17/12
Front Squat 6 x 2

12 Minute AMRAP
10 T2B ( Toes to Bar )
10 GI Janes

Full Rounds Only

04/13/12
MURPH
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

04/12/12
Skill: Pistols

10 R/F/T
5 Clapping Push-Ups
10 Walking Lunges
5 HPC 95/63lbs

(Hang Power Clean)

04/11/12
Power Clean 10-8-6-4-3-2-1
(Increase Weight Each Set)

Push Press 5 x 3
(Warm up set, then same weight all sets)

2 K Row For Time

04/10/12
Skill: Kipping Pull-Ups

Annie
50-40-30-20-10
Double Unders / AbMat Sit-Ups

Note: Sub Tuck Jumps for Double Unders

04/09/12
Bench Press 3 x 5

50 Hollow Rocks to 50 Superman ( or Women )
( Forward and Back counts as 1 Rep )

1 Min Max Wall Ball 20/14lb

04/06/12
3 rounds for time:
500m Row or 400m Run
20 AbMat Sit-Ups
2 Laps of Farmers Carry around gym 35/25 Each Arm
20 Air Squats

04/05/12
Deadlift 5 x 3
( Increasing weight )

Tabata Something Wicked
Box Jumps 24/20″
MB Cleans 20/14lb
Burpees
Cal Row

8 Cycles of : 20 Seconds of work, 10 Seconds Rest
Must complete all 8 before moving onto the next exercise

Record Total Reps

04/04/12
Skill:
Rope Climbs ( Up to 15ft mark )

Review Clean & Jerk

5 rounds for time:
5 Clean & Jerk (145#/105#)
10 Ring Push-Ups
15 Tuck Jumps

04/03/12
Skill: Hand Stand Push-Ups or Wall Climbs

For Time
800m Run / 10 GI Janes
400m Run / 15 GI Janes
200m Run / 20 GI Janes
400m Run / 15 GI Janes
800m Run / 10 GI Janes

04/01/12
10 Sprints from base of driveway to road
(Approx. 200m)
-Rest 45 Seconds between Sprints

Find 1 Rep Max Front Squat
10 Minute Time Limit

5 Minute AMRAP
3 Front Squat at 75% of 1 Rep Max
6 Burpees

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