JANUARY 28, 2010

12 KNB SWING
12 KB SNATCH
12 KB CLEAN PRESS
6 TGU
4 ROUNDS FOR TIME
L ARM THEN R ARM = 1 ROUND

JANUARY 27, 2010

"RUNNING AGONY"
25 SQUATS
20 LUNGES
15 SIT UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
4 ROUNDS FOR TIME

JANUARY 26, 2010

"TEN WHAT"
10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS
10 ROUNDS FOR TIME

JANUARY 23, 2010

"5 FOR 45"
THRUSTERS
KB SWINGS
SDHP
BOX JUMPS
PUSH PRESS
RECOVERY
45SEC EACH MOVEMENT
MAX REPS 5 ROUNDS

JANUARY 25, 2010

"6 PACK OR 12 PACK"
GROUP 1
12 BAND SPRINTS
MAX PUSH-UPS
GROUP 2
12 WALL BALL
MAX BALL SLAMS
GROUP 3
12 BOX JUMPS
MAX BIKE
GROUP 4
12 KB SWINGS
MAX PULL-UPS
GROUP 5
12 SIT-UPS
MAX FLUTTER KICKS
6 MIN EACH GROUP
2 ATHLETE'S PER GROUP
P1 - 12REPS P2 - MAX REPS
THEN SWITCH FOR 6MIN
THEN SWITCH GROUPS

JANUARY 21, 2010

JANUARY 20, 2010

"FEISTY BITCH"
800M RUN
10 BURPEE
10 BOX JUMP 20"/12"
10 RING DIP
THEN:
3 ROUNDS OF
12 KB SNATCH (R)
10 BOX JUMPS 32"/24"
12 KB SNATCH (L)
10 BURPEE
800M RUN

JANUARY 19, 2010

"ROCCO" CF OVERLOAD
15 THRUSTERS 95/55
9 TGU 50/35
6 MUSCLE UPS
4 ROUNDS

JANUARY 18, 2010

"TO FAILURE" THANKS CROSSFIT JAX
2MIN OF AIR SQUATS FOR MAX REPS
30SEC RECOVER
2MIN OF PUSH-UPS FOR MAX REPS
30SEC RECOVER
2MIN OF SIT-UPS FOR MAX REPS
30SEC RECOVER
2MIN OF PULL-UPS FOR MAX REPS
1MIN RECOVERY BETWEEN ROUNDS
3 ROUNDS

JANUARY 17, 2010

"TO FAILURE" THANKS CROSSFIT JAX
2MIN OF AIR SQUATS FOR MAX REPS
30SEC RECOVER
2MIN OF PUSH-UPS FOR MAX REPS
30SEC RECOVER
2MIN OF SIT-UPS FOR MAX REPS
30SEC RECOVER
2MIN OF PULL-UPS FOR MAX REPS
1MIN RECOVERY BETWEEN ROUNDS
3 ROUNDS
FIRE HOUSE WOD

JANUARY 15, 2010

"LOUDER THEN TEN"
5 BALL SLAMS
10 PUSH-UPS
15 KB SWINGS
11 ROUNDS

JANUARY 16, 2010

"20 ON THE LEDGE"
20 1 LEG KB ROWS
20 GHD SIT-UPS
20 GHD BACK EXT.
20 SQUATS
20 SIT-UPS
20 KB PRESS
5 ROUNDS FOR TIME

JANUARY 14, 2010

JANUARY 12, 2010

OHS
PULL-UPS
PUSH-UPS
SQUAT JUMPS
21, 15, 9. FOR TIME

JANUARY 13, 2010

"KELLY"
30 WALL BALL
30 BOX JUMPS
400M RUN
5 ROUNDS FOR TIME

JANUARY 11, 2010

"FOOTBALL GONE BAD"
DB THRUSTERS
BOX JUMPS
PUSH-UPS
DBL UNDER
SDHP (FOR CAL ROW)
1MIN MAX REP EACH MOVEMENT
3 ROUNDS

CHALLENGE OF THE WEEK
"PICKING UP THE PIECES" 324
6 BACK SQUATS 300/225
12 GROUND TO OVER HEAD 150/105
18 PULL-UPS
24 PUSH-UPS
30 DBL UNDERS
4 ROUNDS FOR TIME

JANUARY 7, 2010

"FROST BITE PLUS"
DEADLIFT
LATERAL BOX JUMPS
CHIN-UPS
FEET TO HANDS
200M RUN
5, 5, 15, 15, 10, 10
FOR TIMR

JANUARY 6, 2010

"TWENTY FIVE AND GOAL"
KBSP 25, 5, 10, 15, 20
PULL-UPS 20, 25, 5, 10, 15
BALL SLAMS 15, 20, 25, 5, 10
V-UPS 10, 15, 20, 25, 5
BOX JUMPS 5, 10, 15, 20, 25
FOR TIME

JANUARY 5, 2010

WARM UP
10 PVC PASS
10 PVC OHS
10 PVC CLEANS
10 SQUATS
4 ROUNDS
THEM:
KTE 50,40,30,20,10
BURPEES 5,5,5,5,5
SDHP 10,20,30,40,50
FOR TIME

JANUARY 4, 2010

WARM UP
5MIN DBL UNDER WORK
1MIN MAX PULL-UPS
1MIN MAX SQUATS
1MIN MAX PUSH-UPS
1MIN SIT-UPS
THEN:
21 SQUAT CLEAN THRUSTERS
3 ROUNDS OF CINDY
25 DBL UNDER(75 SINGLE)
15 SQUAT CLEAN THRUSTERS
3 ROUNDS OF CINDY
25 DBL UNDER(75 SINGLE)
9 SQUAT CLEAN THRUSTERS
3 ROUNDS OF CINDY
25 DBL UNDER(75 SINGLE)
FOR TIME

JANUARY 1, 2010

"FINAL COUNT DOWN"
KB SWINGS
KB CLEAN/PRESS (L)
WALL BALL
KB LUNGES
KB CLEAN/PRESS
SDHP
100M SPRINT
10,9,8,7,6,5,4,3,2,1
FOR TIME