SEPTEMBER 30. 2008

"KB FIFTY "
10 KB SNATCH (L)
10 KB SNATCH (R)
10 KB CLEAN / PRESS (L)
10 KB CLEAN / PRESS (R)
5 ROUNDS FOR TIME

SEPTEMBER 29. 2008

"LOUDER THAN 10"

5 BALL SLAMS 25LBS
10 PUSH-UPS
15 KB SWINGS 50LBS

11 ROUNDS FOR TIME


TC BASKETBALL
"VOMIT COMET"

SEPTEMBER 28. 2008

ACTIVE RECOVERY

SEPTEMBER 26. 2008

"DAISY"

400M RUN W/ WEIGHT
25 SQUATS W/ WEIGHT
25 PUSH-UPS W/ WEIGHT
25 LUNGES EACH LEG W/ WEIGHT
25 SIT-UPS W/ WEIGHT

FOR TIME
M=45LBS, F=25LBS

AM WOD "CROSSFIT BASEBALL"

TC BASKETBALL

"THE FRESHMEN WALK"

SEPTEMBER 25. 2008

"CROSSFIT BASEBALL" THANKS TO CROSSFIT OVERLOAD

1st BASE = 10 SQUATS
2nd BASE = 10 SIT-UPS
3rd BASE = 10 BURPEES
HOME = 10 REPS OF A RANDOM MOVEMENT

MAX ROUND IN 30 MINS

OR

"VOMIT COMET" THANKS TO GYMJONES

20 SQUAT AND PUSH PRESS 70LBS (SANDBAG OR TWO 35LBS KB)
15 KB SWINGS 50LBS
12 PULL-UPS
8 BURPEES

3 ROUNDS FOR TIME

TC BASKETBALL

"TREVOR"
TEAMS OF 3
ONLY 2 WORKING AT A TIME

SEPTEMBER 24. 2008

ANOTHER FUTURE CROSSFITER FROM
THE GLYNN FAMILY
8 YEAR OLD TREVOR
PRESIDENTIAL FITNESS CHALLENGE
9 PULL-UPS IN 1 MIN
48 SIT-UPS IN 1MIN
28 PUSH-UPS IN 1MIN

"TABATA SOMETHING DIFFERENT"
WORK RECOVERY
JUMP ROPE BAND CURLS
FAST STEP SQUAT AND HOLD
FLUTTER KICKS PLANKS
PUSH-UPS

WORK 20SEC, RECOVER 10SEC
8 ROUNDS TOTAL 4MIN PER EXERCISE

SEPTEMBER 23. 2008

"HELEN"

400M RUN
21 KB SWINGS
12 PULL-UPS

3 ROUNDS FOR TIME

TC BASKETBALL

24' BOX JUMPS, 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 24' BOX JUMPS
30 SEC AT EACH BOX FOR 5 MINS
30 SEC RECOVERY
30 SEC AT EACH BOX FOR 5 MINS
+
"DECK OF CARDS"
HEARTS = PUSH-UPS
DIAMONDS = BURPEES
SPADES = SIT-UPS
CLUBS = SQUATS
A's = SPRINTS
JOKERS = PLANKS
+
10 SPRINTS
50M FORWARD + 50 BACKWARDS = 1

GREAT WORKOUT THEY ALL GAVE 100%

SEPTEMBER 22. 2008

"DECK OF CARDS"

HARTS = PUSH-UPS
DIAMONDS = SQUATS
SPADES = KB SWINGS
CLUBS = SIT-UPS
A's = 200M RUN
JOKERS = FLUTTER KICKS

SUITS =10 REPS
# ON THE CARD = # OF REPS


TC BASKETBALL

"GRANT"

50 BOX JUMPS
50 SIT-UPS
50 KNEE JUMPS
50 THRUSTERS
50 BURPEES
50 V-UPS

2 ROUNDS

SEPTEMBER 20. 2008

"HEY SUPERMAN"

THRUSTERS (25LBS DB)
PUSH-UPS
PULL-UPS
SDHP (25LBS DB)
SIT-UPS
SQUATS

50, 35, 20 FOR TIME

SEPTEMBER 19. 2008






"NASTY GIRL"

50 SQUATS
7 MUSCLE-UPS
10 HANG POWER CLEANS 135LBS

3 ROUNDS FOR TIME

OR

"DROP IN TENS"

TC BASKETBALL

"BASKETBALL DREAMS"

BURPEE / CHEST PASS (20LBS MB)
BOX JUMPS (24') W/ BAND
SQUAT HOLD / 1 ARM TOSS (10LBS MB)
STEP-UPS (18') W/ 15LBS DB
4 CORNERS W/ BAND
PUSH-UPS
FAST STEP (6') W/ BAND
SPIDER CRAWL

WORK 1MIN AT EACH STATION
1 MIN RECOVERY
4 ROUNDS
40 YARD SPRINTS 8 PER ROUND

SEPTEMBER 18. 2008

"THE FUTURE OF CROSSFIT"
6YEAR OLD TOBY
TAKES ON THE PRESIDENTIAL FITNESS CHALLENGE
PUSH-UPS 107
SIT-UPS 53
OUTSTANDING!!

"20MIN MED BALL"

5 WALL BALL
5 SIT-UPS W/ MB
5 MB CLEANS
5 LUNGES W/ MB

MAX ROUNDS IN 20 MINS

OR

"SQUAT TO CLIMB"
20 SQUATS
1 ROPE CLIMB

MAX ROUNDS IN 10 MINS

SEPTEMBER 17. 2008

"TREVOR"

300 PULL-UPS
400PUSH-UPS
500 SIT-UPS
600 SQUATS

TEAM WOD
TEAMS OF 3
(MAX 2 WORKING AT A TIME)
FOR TIME

TC BASKETBALL

"DROP IN TENS"

SQUATS
KB SWINGS
PUSH-UPS
TUCK JUMPS
LUNGES
SIT-UPS

50, 40, 30, 20, 10
FOR TIME

SEPTEMBER 16. 2008

"MOLASSES"

15, 12, 9
PUSH-UPS
DIPS
ROPE CLIMB (3, 2, 1)
WALLBALL
THEN
21, 15, 9
PULL-UPS
BACK EXT
SIT-UPS
BALL SLAMS
THEN
30, 20, 10
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES

FOR TIME

SEPTEMBER 15. 2008

"RUNNING TABATA"

TABATA SQUAT
400M RUN
TABATA SIT-UP
400M RUN
TABATA PUSH-UP
400M RUN
TABATA FLUTTER KICKS
400M RUN

MAX REPS PER TABATA
TIME THE RUN

SEPTEMBER 14. 2008

ACTIVE RECOVERY

SEPTEMBER 13. 2008





"CLEAN UP"

10 MB CLEANS
10 RING PUSH-UPS
20 KTE
10 BOX JUMPS
10 PULL-UPS
20 SIT-UPS

5 ROUNDS FOR TIME

SOME MET "FRAN"

SEPTEMBER 11. 2008





“NEVER FORGET”

WARM UP

343 STEPS WITH FIRE EQUIPMENT



WORK OUT

BURPEE

PULLUPS

BOX JUMPS

KTE

KB SWINGS

PUSHUP

SQUAT

HSPU

BALL SLAMS

11 REPS 2 ROUNDS

FINISH WITH

2001M RUN

FOR TIME


343 STEPS FOR THE FIRE FIGHTERS THAT LOST THEIR LIVES ON 9/11/01

9 EXERSICES 11 REPS 2 ROUNDS

SEPTEMBER 10. 2008

"FRAN"

THRUSTERS 95LBS /65LBS
PULL-UPS

21, 15, 9
FOR TIME


TC BASKETBALL

"CROSSFIT BASEBALL"
1st BASE = 10 SQUATS
2nd BASE = 10 PUSH-UPS
3rd BASE =10 BURPEES
HOME = 10 REPS OF RANDOMLY SELECTED MOVEMENT

MAX ROUNDS IN 25 MIN

SEPTEMBER 9. 2008

5 PISTOL SQUATS (R)
5 PISTOL SQUATS (L)
5 PUSH-UPS LEGS ELEVATED
5 SIT-UPS

MAX ROUNDS IN 20 MIN

SEPTEMBER 8. 2008

"G.U.S." GET UP & SQUAT

TURKISH GET-UP (R)
TURKISH GET-UP (L)
SIT-UPS
OHS

21, 15, 9 REPS
FORM TIME


TC BASKETBALL

"COUNT DOWN 2"

KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
SPRINT 40M x2
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME

SEPTEMBER 7. 2008

ACTIVE RECOVERY

OR

"COUNT DOWN"

SEPTEMBER 6. 2008

"COUNT DOWN"

KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
PULL-UPS
PUSH-UPS
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME

35LBS KB
(L) = LEFT ARM
(R) = RIGHT ARM

SEPTEMBER 5. 2008

10 PUSH-UP CRAWL
20 BURPEES
30 LUNGES
40 FLUTTER KICKS
50 BOX JUMPS
40 FLUTTER KICKS
30 LUNGES
20 BURPEES
10 PUSH-UP CRAWL
100M SPRINTS X 5

FOR TIME

SPORTS WORX ATHLETE'S
TC BASKETBALL
ALL DID THE SAME

SEPTEMBER 4. 2008

5 BACK EXT
10 BALL SLAMS
15 KB SWINGS
30 SIT-UPS
50 BOX JUMPS
30 SIT-UPS
15 KB SWINGS
10 BALL SLAMS
5 BACK EXT
400M RUN

FOR TIME

SPORTS WORX ATHLETES

"SMALL BEAR COMPLEX"
DEADLIFT
CLEAN
FRONT SQUAT
PUSH-PRESS
BACK SQUAT
PUSH-PRESS
5 REPS 3 ROUNDS

FRONT SQUATS 95LBS
DEALIFT 95LBS
OHS 65LBS
MAX REPS FOR EACH

TC BASKETBALL

"CRAZY LADY"

SEPTEMBER 3. 2008

"5 UP-5 DOWN"

5 BOX JUMPS
5 KB SWINGS
5 CRAWL PUSH-UPS
STAIRS

MAX ROUNDS IN 20MIN

SEPTEMBER 2. 2008

"FIGHT GONE BAD CHAMPIONSHIP ROUND"

BOX JUMPS
PUSH PRESS
SQUATS
SDHP
KB SWINGS

5 ROUNDS
WORK 1MIN EACH = 5 MINS
RECOVER 1 MIN
MAX REPS

SEPTEMBER 1. 2008

WEIGHTED PULL-UPS
1-1-1-1-1-1-1 REPS

RECOVER AS NEEDED BETWEEN REPS

AUGUST 31. 2008

"LITTLE BARBRA RUNNING"

100M RUN
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS

3 ROUNDS FINISH WITH 100M RUN

FOR TIME