JULY 30.08

"CRAZY LADY"

KB SWINGS
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN

15, 14, 13, 12, 11, 10 REPS
FOR TIME

OR

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

FOR TIME

JULY 29. 08

ACTIVE RECOVERY DAY

JUNE 28.08

"KELLY"

30 BOX JUMPS 24"
30 WALL BALL
400M RUN

5 ROUNDS FOR TIME

JULY 27. 08

5 ROPE PULL 70LBS
5 MB THROW 20LBS
5 PULL UPS
5 KB SWING 50LBS

MAX CIRCUITS IN 3 MINS
RECOVER 1:2 (6 MINS)
3 ROUNDS
(FROM GYMJONES)

JULY 26. 08

"JT"

HSPU
RING DIPS
PUSH UPS

21, 15, 9 REPS
FOR TIME

WARM UP
50 DBL UNDERS
POST
30 KB SWING (50LBS)


JON 37" BOX JUMP

JULY 25. 08

"ONLY 20 MINS"

10 SIT UPS
10 DB ROWS
10 DB PRESS
10 BOX JUMP
STAIRS

MAX ROUNDS IN 20 MINS







____________________
PICNIC ISLAND ADVENTURE RACE
5K

RAIN, LIGHTNING, AND ALL!!!
____________________
TFR PROBIE W.O.D.
TEAM WORK

400M RUN WITH FIRE HOSE
150 THRUSTERS
400 M RUN WITH FIRE HOSE
150 WALLBALLS
400M RUN WITH FIRE HOSE
150 RING PULL UPS
400M RUN

3 PER TEAM RUN TOGETHER
1 PERSON WORKING AT A TIME

JULY 24. 08

"TAMPICO TRAUMA" FROM CROSSFIT SPARTA

50 LUNGES
40 SIT UPS
30 PUSH PRESS
20 KB SWING
10 TUCK JUMPS

5 ROUNDS FOR TIME

JULY 23. 08

FIRE HOUSE W.O.D.
"PUSH/THRUST/BURN"

THRUSTERS 95LBS
RING PUSH UPS
21, 15, 9 REPS
FOR TIME

5MIN RECOVER THEN

MB CLEANS
BOX JUMPS 24"
21, 15, 9 REPS
FOR TIME

JULY 22. 08

"CRAZY UPS"

PUSH UPS
SIT UPS
KNEE UPS
400M RUN

15,14,13,12,11,10 REPS

FOR TIME
___________________
TFR PROBIE AM WOD

"FIGHT GONE BAD (TFR STYLE)"

SDHP 95LBS
BOX JUMPS 18"
KB SWINGS 35LBS
BALL SLAMS 25LBS
BURPEES

MOVE FROM EACH STATION AFTER A MINUTE. THIS IS A 5 MINUTE ROUND WITH A 1 MINUTE RECOVERY BETWEEN ROUNDS.
3 ROUNDS

JULY 21. 08

"FILTHY FIFTY"

50 BOX JUMPS 24"
50 PULL UPS
50 WALKING LUNGES
50 KB SWINGS 35LBS
50 KTE (KNEE TO ELBOW)
50 PUSH PRESS
(30LBS DB)
50 BURPEES
50 SQUATS
50 BALL SLAMS

FOR TIME
____________________
TFR PROBIE AM WOD

"PROBIE"

5 PUSH UPS
10 SIT UPS
15 SQUATS

MAX REPS IN 20 MINS

JULY 20. 08

15 HANDSTAND PUSH UPS
1 L PULL UP
13 HANDSTAND PUSH UPS
3 L PULL UPS
11 HANDSTAND PUSH UPS
5 L PULL UPS
9 HANDSTAND PUSH UPS
7 L PULL UPS
7 HANDSTAND PUSH UPS
9 L PULL UPS
5 HANDSTAND PUSH UPS
11 L PULL UPS
3 HANDSTAND PUSH UPS
13 L PULL UPS
1 HANDSTAND PUSH UP
15 L PULL UPS

FOR TIME:

JULY 19. 08

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

POST LOADS AND BODY WEIGHT TO COMMENTS.

(HQ)

JULY 18. 08

DONKEY KONG II

STAIRS

BURPEES

STAIRS

SITUPS

STAIRS

PUSH UPS

STAIRS

BOX JUMPS (16")

21, 15, 9 For Time
STAIRS = 2 STORIES

JULY 17. 08

RECOVERY DAY

JULY 16. 08

"5 ALARM"

20 PUSH UPS
25M LUNGES/MB OVER HEAD (20LBS)
20 KICKOUTS
25M FARMER WALK (35LBS)
10 KB SWINGS (35LBS)
20 PUSH UPS
25M FARMER WALK (35LBS)
20 SIT UPS
25M LUNGES/MB OVER HEAD (20LBS)
10 PULL UPS

5 ROUNDS FOR TIME

JULY 15. 08

LONG BAD FIGHT

ROPE PULL (35 LBS)
WALL BALL
BURPEE / BOX JUMP (12")
KB TOSS (20 LBS)
DEADLIFT (45 LBS)

1 MIN WORK PER EXERCISE
1MIN RECOVER
5 ROUNDS

WARM UP
ROPE CLIMB (16') X 4

JULY 14. 08

PUSH & PULL

BENCH PRESS BODY LBS
PULL UPS

MAX REPS 5 ROUNDS
2-3 MIN RECOVER BETWEEN ROUNDS
TOTAL REP SCORE

JULY 13. 08

TOSS & SWIM

10 KID TOSS 30LBS
25M SWIM

10 ROUNDS FOR TIME

JULY 12. 08

1st SATURDAY WORKOUT

RUN 200M
21 PULL UPS
21 LUNGES
21 SQUAT JUMPS
RUN 200M
15 PULL UPS
15 LUNGES
15 SQUAT JUMPS
RUN 200M
9 PULL UPS
9 LUNGES
9 SQUAT JUMPS
RUN 200M
21 HSPU
21 SIT UPS
21 CHINNIES
RUN 200M
15 HSPU
15 SIT UPS
15 CHINNIES
RUN 200M
9 HSPU
9 SIT UPS
9 CHINNIES
RUN 200M

FOR TIME

JULY 11. 08

RECOVERY DAY

JULY 10. 08

TABATA SOME MORE

PUSH UPS
JUMP ROPE or BOX JUMPS
BALL SLAMS
PRESS or KB SWINGS
FLUTTER KICKS
SQUATS
ONE MORE (YOU PICK)

20 SEC. WORK 10 SEC. RECOVER 8 ROUNDS
TOTAL 4 MINUTES EACH EX.

JULY 9. 08

400M RUN
10 BURPEES
20 KTE
10 RING DIPS
20 BOX JUMPS

4 ROUNDS FOR TIME

JULY 8. 08

INTRO

5 PUSH UPS
10 SIT UPS
15 SQUATS

MAX ROUNDS IN 20 MIN.

JULY 7. 08

SQUATS
PUSH UPS
SIT UPS

50, 40, 30, 20, 10 REPS
FOR TIME

• PATTY - 13:38
• JIMMY - 17:42
• VERONICA - 18:32
• GORGE - 16:43 FIRST TIMER
• JOSE - 13:17
  

JULY 6. 08

RECOVERY DAY

DON'T HIRE A LAWN MAN.

PUSH MOW (RUNNING)
YOUR OWN GRASS
FOR TIME

I DID!! 33:43
IT WAS LONG

JULY 5. 08

“Helen”
RUN 400m
KB Swing 21 Reps (1.5 Pood )
12 Pull-Ups
3 Rounds For Time

JULY 4. 08

"1776" HAPPY BIRTHDAY USA

JUMP ROPE 1776 REPS

AND
25 BURPEES
25 HSPU
25 SQUATS
25 SIT UPS
32 GHD
25 SIT UPS
25 SQUATS
25 HSPU
25 BURPEES

232 TOTAL REPS = 232 YEARS

JULY 3. 08

MEAN DECK OF CARDS

HARTS = PULL UPS
SPADES = KNEES TO ELBOWS
DIAMONDS = RING DIPS
CLUBS = PUSH UPS
A'S = 5 BROAD JUMPS
JOKERS = WALKING LUNGES 50M

# CARDS = # OF REPS, FACE CARDS = 10 REPS

JULY 2. 08

“Jacobs Ladder”

Push-Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Squats 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

FOR TIME

JULY 1. 08

"DAVIS"

BOX JUMPS 24'/12'
KB SWINGS (FLIP)
SQUATS
BALL SLAMS
SIT UPS
REPS - 25,20,15, AND 10
FOR TIME

WARM UP

PUSH UPS
JUMP ROPE
ROPE
TABATA