January 2012 WODs

Here are CrossFit Cheshire’s WODs for January 2012.

Last month’s WODs | Next month’s WODs

01/31/12
3xMax Reps Bench Press (75%/50% Bodyweight)


Rest 2 Min

3 Min Row for max calories


Rest 2 Min


7 Minutes to find your 1RM Push Jerk from the rack

01/30/12
HELEN” ish

3 R/F/T

400M Run/ 500M Row

21 KB Swings (53/35)

12 Pull Ups

01/28/12
10 Clean & Jerk (115/155); 15′ Rope Climb, 2 Ascents
8 C&J; 15′ Rope Climb, 2 Ascents
6 C&J; 15′ Rope Climb, 2 Ascents
4 C&J; 15′ Rope Climb, 2 Ascents
2 C&J; 15′ Rope Climb, 2 Ascents

01/27/12
Skill: Muscle Ups (Transitioning)

Death By Man Makers (35/25) /G.I. Janes

CLOCK RUNS FOR 15 MINUTES Complete 1 Man Maker minute 1, Rest Remainder of minute Complete 2 Man Maker minute 2, Rest Remainder of minute Etc, until you cannot complete the # of Man Makers for that minute…when this occurs begin G.I. Janes completing as many G.I. Janes as possible in remainder of time

Score = Completed rounds of man makers/G.I. Jane reps

01/26/12
Strength: 5×3 Press

Dirty Thirty
30 Cal Row
30 Thrusters (45/33 bar)
30 Jumping Pull Ups
30 Ab Mat Sit Ups
30 KB Swings (53/35)
30 Box Jumps (24/20)
30 Wall Ball
30 Burpees
30 Russian Twists (20/14)
30 Double Unders (or 100 singles)

01/25/12
Skill: Pistols

10 R/F/T
5 Clapping Push Ups
10 Walking Lunges
5 Hang Power Cleans (125/95)

01/24/12
Strength: 3×5 OHS
(work up to heavy set & use same weight for all sets)

15 DL / 3 Cal Row
12 DL / 6 Cal Row
9 DL / 9 Cal Row
6 DL / 12 Cal Row
3 DL / 15 Cal Row
(use body weight for deadlifts)

01/23/12
Skill: HSPU’s

Tabata Row
Rest
Tabata Air Squats
Rest
Tabata Sit Ups
Rest
Tabata Push Ups

01/20/12
Strength: Push Press
2-2-2-2-2 (increasing weight)

5 R/F/T
100 Jump Rope Singles
20 Ab Mat Sit-Ups
20 MB Swings (53/35)
10 Wall Ball (20/14)

01/19/12
Skill: Turkish Get-Ups

3 R/F/T
10 Pull Ups
15 Burpees
10 MB Cleans

01/18/12
Kelly
400M Run (Sub 500 row-optional)
30 Box Jumps 24″
30 Wall Ball 20#

01/17/12
CrossFit Totals
best single of 3 attempts at:
Back Squat
Shoulder Press
Deadlift

01/16/12
500m row for time
then
15 Min AMRAP
9 SDLHP (Oly Bar 95/65)
12 Ring Dips
15 Box Jumps (24/20)

01/12/12
Skill: Pistols

21-18-15-12-9-6-3-3-6-9-12-15-18-21
Box Jumps (24/20)
KB Swings (53/35)

01/11/12
Press 10-8-6-4-2 (increasing weight)
Push Press 2-2-2-2-2 (75% of 1 rep max)

REST

2000m Row for time

01/10/12
Skill: Work on Double Unders (2 Minutes)

Angie
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

01/09/12
5 R/F/T
5 Front Squats (185/115)
10 Ring Push Ups

REST

5 R/F/T
1 Min Row
1 Min Rest

01/06/12
BEAR COMPLEX (5 rounds of 7 reps)
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, then down to touch

01/05/12
Strength: Push Jerk
2-2-2-2-2 (increasing weight)

15 Min AMRAP 250M Row/25 Push ups

01/04/12
Skill: Practice Turkish Get Ups (Use KB or Oly Bar)

21-15-9
HR Push Ups
Ring Dips
Box Jumps (24/20)
Deadlift (135/95)

01/03/12
Skill: 3 Min Double Unders

Back Squat 20-15-10-5

(No time limit, increase weight each set, going as heavy as you think possible each set)

01/02/12
New Years Ball
3 R/F/T
20 Walking Lunges w/MB Overhead
20 Med Ball Slams
25 Wall Ball
25 Russian Twists
25 MB Cleans
25 Push Ups on MB

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