AUGUST 28, 2009

"YELLOW TRUCK"
5 BURPEES
10 KB SWINGS @50/30
15 BOX JUMPS @36/24
20 PUSH-UPS
15 SQUATS
10 K2E
5 PULL-UPS (SOFTBALL)
6 ROUNDS FOR TIME

AUGUST 27, 2009

100FT LUNGES
21 PULL-UPS
21 SIT-UPS
100FT LUNGES
18 PULL-UPS
18 SIT-UPS
100FT LUNGES
15 PULL-UPS
15 SIT-UPS
100FT LUNGES
12 PULL-UPS
12 SIT-UPS
100FT LUNGES
9 PULL-UPS
9 SIT-UPS
100FT LUNGES
6 PULL-UPS
6 SIT-UPS
FOR TIME
OR
135LB THRUSTERS
MUSCLE-UPS
15,12,9
FOR TIME

AUGUST 26, 2009

"2 FOR 20"
400M RUN
20 BOX JUMPS
400M RUN
20 PULL-UPS
400M RUN
20 KBSP
400M RUN
20 K2E
2 ROUNDS FINISH WITH 400M RUN
FOR TIME

AUGUST 25, 2009

"TABATA BALL"
BALL SLAMS
WALL BALL
MB SIT-UPS
MB OHS
MB LUNGES
20SEC WORK 10 REC
8 ROUNDS EACH MOVEMENT
OR
CFU WEEK CHALLENGE WOD
"LINDA"
DEADLIFTS @1 1/2 BODY WT
BENCH PRESS @ BODY WT
CLEANS @ 3/4 BODY WT
10,9,8,7,6,5,4,3,2,1
FOR TIME

AUGUST 24, 2009

"BACK TO SCHOOL"
DB THRUSTERS 30/15
PUSH-UPS
PULL-UPS
SIT-UPS
KB SDHP 50/30
SQUATS
50, 35, 20
OR
21, 15, 9, 9, 15, 21
FOR TIME

AUGUST 22, 2009

WARM UP
10 PULL-UPS
10 SIT-UPS
10 BOX JUMPS
3 ROUNDS
THEN:
"3-WAYS"
P1 4 ROPE PULL =40M @70/40
P2 MAX RING PUSH-UPS UNTIL P1 FINISH
P3 MAX KB SWINGS UNTIL P1 FINISH
ROTATE
5 ROUNDS
800M RUN
FOR TIME

AUGUST 21, 2009

WARM UP
10 PULL-UPS
10 SIT-UPS
10 SPLIT SQUATS
3 ROUNDS
THEN:
"MIKE"
200M RUN
20 OHS @95/65
20 BOX JUMPS
20 ELEVATED PUSH-UPS
20 RENEGADE ROWS
20 TUCK JUMPS
20 SQUATS
3 ROUNDS
FOR TIME
TO HONOR THE MEMORY OF CPL. MIKE ROBERTS, TPD
WHO WAS KILLED IN THE LINE OF DUTY
-THANKS CROSSFIT SPARTA-

AUGUST 20, 2009

SKILL - WARM UP
PVC OHS
TABATA HOLD 8 ROUNDS
TABATA MAX 8 ROUNDS
THEN:
"THE MAKER"
MAN MAKERS 1-10
K2E 2-20
FOR TIME
LOOKS LIKE THIS
MM-1 K2E-2,MM-2 K2E-4,MM-3 K2E-6

AUGUST 19, 2009

WARM UP
SAMSON STRETCH 20SEC EACH SIDE
4 ROUNDS
THEN:
"F%*! THIS"
800M RUN
SQUATS 21,15,9
PULL-UPS 21,15,9
KB CLEANS 12,9,6 EACH
K2E 21,15,9
2 ROUND
FINISH WITH 800M RUN
FOR TIME
OR
"EL OSO"
15 DEADLIFTS @225
15 HSPU
15 PULL-UPS
15 THRUSTERS @95
3 ROUNDS FOR TIME

CFU WEEK CHALLENGE
"FRAN'S BOYFRIEND"
MAN MAKERS @45/25

AUGUST 18, 2009

WARM UP
10 SQUAT JUMPS
10 PUSH-UPS
10 SIT-UPS
10 WALKING LUNGES
THEN:
"3WAY KB"
30 KB SWINGS @35/25
20 GHD KB PRESS @25/15
15 GOOD MORNINGS @50/35
20 GHD KB PRESS @25/15
30 DEEP KB SQUATS @50/35
4 ROUNDS
FOR TIME
OR
"RUN-10"
100M RUN
BURPEES
WALL BALL
PUSH PRESS
SPLIT JUMPS
10-1
FOR TIME

AUGUST 17, 2009

WARM UP
10 SQUAT JUMPS
10 PUSH-UPS
10 SIT-UPS
10 WALKING LUNGES
THEN:
"RUN-10"
100M RUN
BURPEES
WALL BALL
PUSH PRESS
SPLIT JUMPS
10-1
FOR TIME
LOOKS LIKE THIS
RUN,10BURPEE,10WALLBALL,10PRESS,10JUMPS
RUN,9BURPEE,9WALLBAL,9PRESS,10JUMPS
RUN,8BURPEE,8WALLBALL,8PRESS,8JUMPS

AUGUST 10, 2009

WARM UP:
6 DEADLIFTS
6 SDHP
6 SQUAT CLEANS
6 STRICT PRESS
6 SPLIT JUMPES (6 EACH LEG)
3 ROUNDS
M LB 75,95,115/F LB 45,55,65
OR PVC
THEN:
"JONESWORTHY"
SQUATS 80,64,48,32,24,12
KB SWING 40,32,24,16,12,6
PULL-UPS 20,16,12,8,6,3
FOR TIME
OR
"SPARROWS DOZEN"
12 DEADLIFT @ BODY WT
12 PULL-UPS
12 PUSH-UPS
12 BALL SLAM @20LB
12 ROUNDS FOR TIME

AUGUST 7, 2009

"JT"
HSPU
RING DIPS
PUSH-UPS
21,15,9
FOR TIME
RECOVER 5 MIN
THEN
"BJ"
ROPE ROWS BODY WT
DUMBELL CURLS 25/15
RING PULL-UPS
21,15,9
FOR TIME

AUGUST 6, 2009

"MOVE THAT WEIGHT"
100 SLEDGE 10/8
200M CARRY 95LB
100 GHD SIT-UPS
200M CARRY 95LB
100 BOX JUMPS
200M CARRY 95LB
100 BALL SLAMS
200M CARRY 95LB
100 KTE
200M CARRY 95LB
100M SPRINT
NOT FOR TIME
TEAMS OF 2
1 PERSON WORKING AT A TIME
200M CARRY DONE TOGETHER

AUGUST 5, 2009

800M RUN
10 BURPEES
20 WALL BALL
400M RUN
20 BURPEES
30 WALL BALL
200M RUN
30 BURPEES
200M RUN
30 WALL BALL
20 BURPEES
400M RUN
20 WALL BALL
10 BURPEES
800M RUN
FOR TIME

AUGUST 4, 2009

"MALO"
BOX JUMPS 30"/24"
50M SPRINT
1 MUSCLE UP
KTE
50M SPRINT
1 TO 10 THEN 10 TO 1
FOR TIME
LOOKS LIKE THIS
1BOX,SPRINT,1MU,1KTE,SPRINT
2BOX,SPRINT,1MU,2KTE,SPRINT
3BOX,SPRINT,1MU,3KTE,SPRINT
4BOX,SPRINT,1MU,4KTE,SPRINT

SOME MET "FRAN"
THRUSTERS @95/65
PULL-UPS
21,15,9
FOR TIME

AUGUST 3, 2009

"THE 300"
25 PULL UPS
50 DEAD LIFT 135 LBS
50 PUSH UPS
50 BOX JUMPS 24"
50 FLOOR SWEEPERS 135LBS
50 KB CLEAN/PRESS 35LBS
25 PULL UPS

FOR TIME

AUGUST 1, 2009

"WALK THAT ROPE"
50 DBL UNDERS
10 PUSH-UPS
10 DIPS
50M UNEVEN FARMERS WALK KB/PLATE
40 DBL UNDERS
10 PUSH-UPS
10 DIPS
50M UNEVEN FARMERS WALK KB/PLATE
30 DBL UNDERS
10 PUSH-UPS
10 DIPS
50M UNEVEN FARMERS WALK KB/PLATE
20 DBL UNDERS
10 PUSH-UPS
10 DIPS
50M UNEVEN FARMERS WALK KB/PLATE
10 DBL UNDERS
10 PUSH-UPS
10 DIPS
50M UNEVEN FARMERS WALK KB/PLATE
THEN BACK UP FINISH WITH FARMERS WALK
FOR TIME
JUMP ROPE AND JUMPING JACK ARE 100,80,60,40,20

JULY 31, 2009

5K RUN FOR FUN
NOT FOR TIME

A.M.
"FRAN"