21 KB SWINGS (R) 50LBS
15 L-PULL UPS
21 KB SWINGS (L) 50LBS
15 L-PULL UPS
FOR TIME
"HELEN" MAKE UP FOR THOSE WHO MISSED IT
AUGUST 28, 2008
"LOUDER THAN 10"
5 BALL SLAM @25LBS
10 PUSH UPS
15 KB SNATCH @35LBS (ALTERNATE ARM WITH EACH SET)
11 ROUNDS
THAN
"WAY LOUDER THAN 10"
5 BALL SLAM @25LBS
10 PULL UPS
15 KB SWING @50LBS
11 ROUNDS
FOR TIME
5 BALL SLAM @25LBS
10 PUSH UPS
15 KB SNATCH @35LBS (ALTERNATE ARM WITH EACH SET)
11 ROUNDS
THAN
"WAY LOUDER THAN 10"
5 BALL SLAM @25LBS
10 PULL UPS
15 KB SWING @50LBS
11 ROUNDS
FOR TIME
AUGUST 27, 2008
"TABATA HOLD IT"
JUMPING JACKS / ARMS OUT
SIT UPS / LEGS 7 INCHES OFF THE GROUND
PUSH UPS / UP POSITION
SQUATS / BOTTOM
20 SEC WORK / 10 SEC RECOVER
JUMPING JACKS / ARMS OUT
SIT UPS / LEGS 7 INCHES OFF THE GROUND
PUSH UPS / UP POSITION
SQUATS / BOTTOM
20 SEC WORK / 10 SEC RECOVER
AUGUST 27, 2008
"HELEN"
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUND FOR TIME
SPORTS WORX ATHLETES
PUSH SUV 400M
BOX JUMPS WITH BANDS
30SEC WORK 10SEC RECOVER
10 ROUNDS
ROPE CLIMB
RING PULL UPS
RING PUSH UPS
SLED PULL
1MIN EACH MOVEMENT
3 ROUNDS FOR TIME
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUND FOR TIME
SPORTS WORX ATHLETES
PUSH SUV 400M
BOX JUMPS WITH BANDS
30SEC WORK 10SEC RECOVER
10 ROUNDS
ROPE CLIMB
RING PULL UPS
RING PUSH UPS
SLED PULL
1MIN EACH MOVEMENT
3 ROUNDS FOR TIME
AUGUST 26, 2008
"ANNIE ARE YOU OK"
ROWS (BODY LBS)
THRUSTERS
SDHP
BURPEES
MB CLEANS
WALL BALL
21, 15, 9 FOR TIME
SPORTS WROX ATHLETES
FLYING BURPEES & RUN
10 BURPEES FORWARD
10 BURPEES LEFT
10 BURPEES RIGHT
10 BURPEES UP
SPRINT
3 ROUNDS FOR TIME
ROWS (BODY LBS)
THRUSTERS
SDHP
BURPEES
MB CLEANS
WALL BALL
21, 15, 9 FOR TIME
SPORTS WROX ATHLETES
FLYING BURPEES & RUN
10 BURPEES FORWARD
10 BURPEES LEFT
10 BURPEES RIGHT
10 BURPEES UP
SPRINT
3 ROUNDS FOR TIME
AUGUST 24, 2008
15 DOWN & UP + 50SIT & RUN
L -PULL UPS 15, 13, 11, 9, 7, 5, 3, 1
HSPU 1, 3, 5, 7, 9, 11, 13, 15
AND
50 SIT UPS
400M RUN
50 SIT UPS
400M RUN
50 SIT UPS
400M RUN
50 SIT UPS
L -PULL UPS 15, 13, 11, 9, 7, 5, 3, 1
HSPU 1, 3, 5, 7, 9, 11, 13, 15
AND
50 SIT UPS
400M RUN
50 SIT UPS
400M RUN
50 SIT UPS
400M RUN
50 SIT UPS
AUGUST 22, 2008
"LADDER BACK"
PUSH UPS
R ARM/L LEG SUPERMAN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
SIT UPS
L ARM/R LEG SUPERMAN
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
FOR TIME
LOOKS LIKE THIS
10, 1
9, 2
8,3
7, 4
6, 5
5, 6
4, 7
3, 8
2, 9
1,10
PUSH UPS
R ARM/L LEG SUPERMAN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
SIT UPS
L ARM/R LEG SUPERMAN
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
FOR TIME
LOOKS LIKE THIS
10, 1
9, 2
8,3
7, 4
6, 5
5, 6
4, 7
3, 8
2, 9
1,10
AUGUST 21, 2008
"JUMPING BALLS"
WALL BALL M-20LBS/F-16LBS
JUMP ROPE
BALL SLAM M-25LBS/F-12LBS
SQUAT JUMPS
21, 15, 9, 400M RUN, 9, 15, 21
FOR TIME
SPORTS WORX ATHLETES
TEAMS WOD NON STOP FOR 3
40YARD SPRINT / BURPEES
40YARD TIRE DRAG(20BW/20FW) / SIT UPS
40YARD BALL TOSS / SQUATS
40YARD HURDLE / PUSH UPS
3MIN PER SET 2 ROUNDS
WALL BALL M-20LBS/F-16LBS
JUMP ROPE
BALL SLAM M-25LBS/F-12LBS
SQUAT JUMPS
21, 15, 9, 400M RUN, 9, 15, 21
FOR TIME
SPORTS WORX ATHLETES
TEAMS WOD NON STOP FOR 3
40YARD SPRINT / BURPEES
40YARD TIRE DRAG(20BW/20FW) / SIT UPS
40YARD BALL TOSS / SQUATS
40YARD HURDLE / PUSH UPS
3MIN PER SET 2 ROUNDS
AUGUST 20, 2008
"TABATA HURRICANE"
SQUATS/HOLD
KB SWINGS
BURPEES
JUMP ROPE
PULL UPS
BOX JUMPS
PUSH UPS
WORK 20 SECONDS, RECOVER 10 SECONDS
8 ROUNDS EACH MOVEMENT
SQUATS/HOLD
KB SWINGS
BURPEES
JUMP ROPE
PULL UPS
BOX JUMPS
PUSH UPS
WORK 20 SECONDS, RECOVER 10 SECONDS
8 ROUNDS EACH MOVEMENT
AUGUST 18, 2008
"FAY WHO"
160M RUN
25 PUSH UPS
25 SIT UPS
25 SQUATS
160M WALKING LUNGES
25 PULL UPS
25 FLUTTER KICKS
25 SQUAT JUMPS
160M RUN BACKWARDS
25 PULL UPS
25 FLUTTER KICKS
25 SQUAT JUMPS
160M WALKING LUNGES
25 PUSH UPS
25 SIT UPS
25 SQUATS
160M RUN
FOR TIME
SPORTS WORX ATHLETES
60YARD SPRINTS
FOR TIME
VERTICAL JUMP
FOR SCORE
60YARD RUN
95LB FRONT SQUATS
30YARD RUN 25LB TIRE DRAG
65LB CLEAN/PRESS
30YARD RUN 25LB TIRE DRAG
30YARD FARMERS WALK
30 YARD KB ROPE PULL
15YARD BEAR CRAWL
30 YARD HIGH STEP
15YARD BEAR CRAWL
20 BOX JUMPS
FOR TIME
160M RUN
25 PUSH UPS
25 SIT UPS
25 SQUATS
160M WALKING LUNGES
25 PULL UPS
25 FLUTTER KICKS
25 SQUAT JUMPS
160M RUN BACKWARDS
25 PULL UPS
25 FLUTTER KICKS
25 SQUAT JUMPS
160M WALKING LUNGES
25 PUSH UPS
25 SIT UPS
25 SQUATS
160M RUN
FOR TIME
SPORTS WORX ATHLETES
60YARD SPRINTS
FOR TIME
VERTICAL JUMP
FOR SCORE
60YARD RUN
95LB FRONT SQUATS
30YARD RUN 25LB TIRE DRAG
65LB CLEAN/PRESS
30YARD RUN 25LB TIRE DRAG
30YARD FARMERS WALK
30 YARD KB ROPE PULL
15YARD BEAR CRAWL
30 YARD HIGH STEP
15YARD BEAR CRAWL
20 BOX JUMPS
FOR TIME
AUGUST 17, 2008
400/20
400M RUN
20 SQUATS
400M RUN
20 THRUSTERS
400M RUN
20 DB SWINGS
400M RUN
20 BURPEES
400M RUN
20 DB SWINGS
400M RUN
20 THRUSTERS
400M RUN
20 SQUATS
400M RUN
FOR TIME
400M RUN
20 SQUATS
400M RUN
20 THRUSTERS
400M RUN
20 DB SWINGS
400M RUN
20 BURPEES
400M RUN
20 DB SWINGS
400M RUN
20 THRUSTERS
400M RUN
20 SQUATS
400M RUN
FOR TIME
AUGUST 15, 2008
"FUN BALL "
20 MB PUSH TOSS
20 MB SIT UPS
20 MB WALL BALL
20 MB CLEANS
20 PUSH UPS
20M MB RUN
5 ROUNDS FOR TIME
SPORTS WORX ATHLETES
"FIGHT GONE BAD AT THE PARK"
24" BOX JUMPS
WALL BALL 16LBS
SDHP 45 LBS
TIRE FLIP/ IN & OUT
SLEDGE 10LBS
WORK 1MIN EACH = 5 MINS
RECOVER 1 MIN
MAX REPS FOR TIME
20 MB PUSH TOSS
20 MB SIT UPS
20 MB WALL BALL
20 MB CLEANS
20 PUSH UPS
20M MB RUN
5 ROUNDS FOR TIME
SPORTS WORX ATHLETES
"FIGHT GONE BAD AT THE PARK"
24" BOX JUMPS
WALL BALL 16LBS
SDHP 45 LBS
TIRE FLIP/ IN & OUT
SLEDGE 10LBS
WORK 1MIN EACH = 5 MINS
RECOVER 1 MIN
MAX REPS FOR TIME
AUGUST 14, 2008
"DONKEY KONG" AT THE FORUM
STAIRS (2 STORIES)
BOX JUMPS
STAIRS (2 STORIES)
BURPEES
STAIRS(2 STORIES)
KB SWINGS
21, 15, 9 REPS
SPORTS WORX ATHLETES
"UP & JUMP"
20 LUNGES
20 SIT UPS
20 PUSH UPS
20 KNEE JUMPS
20 PUSH UPS
20 SIT UPS
20 LUNGES
40M RUN
5 ROUNDS FOR TIME
STAIRS (2 STORIES)
BOX JUMPS
STAIRS (2 STORIES)
BURPEES
STAIRS(2 STORIES)
KB SWINGS
21, 15, 9 REPS
SPORTS WORX ATHLETES
"UP & JUMP"
20 LUNGES
20 SIT UPS
20 PUSH UPS
20 KNEE JUMPS
20 PUSH UPS
20 SIT UPS
20 LUNGES
40M RUN
5 ROUNDS FOR TIME
AUGUST 12, 2008
"DUMBELL WALK"
5 DB SDHP
WAITER WALK (R)
5 DB SNATCH
FARMER WALK
5 DB THRUSTERS
WAITER WALK (L)
5 DB TOSS (EACH ARM)
10 ROUNDS FOR TIME
DB IN HAND THE ENTIRE WORKOUT
SPORTS WORX ATHLETES
"THE DIAMOND "
10 SIT UPS
25M HIGH KNEE
10 PUSH UPS
25M LUNGES
10 BALL SLAMS
25M BEAR CRAWL
10 BOX JUMPS
25M SPRINT
MAX ROUND IN 20 MIN
TEAMS OF 2, ONLY 1 ATHLETE WORKING AT A TIME
5 DB SDHP
WAITER WALK (R)
5 DB SNATCH
FARMER WALK
5 DB THRUSTERS
WAITER WALK (L)
5 DB TOSS (EACH ARM)
10 ROUNDS FOR TIME
DB IN HAND THE ENTIRE WORKOUT
SPORTS WORX ATHLETES
"THE DIAMOND "
10 SIT UPS
25M HIGH KNEE
10 PUSH UPS
25M LUNGES
10 BALL SLAMS
25M BEAR CRAWL
10 BOX JUMPS
25M SPRINT
MAX ROUND IN 20 MIN
TEAMS OF 2, ONLY 1 ATHLETE WORKING AT A TIME
AUGUST 11, 2008
5 RING PULL UPS
10 RING PUSH UPS
MAX ROUND IN 20 MIN
OR
"OLYMPIC DAY"
IF YOU MISSED IT.
SPORTS WORX ATHLETES
"CRAZY LADY"
KB SWINGS
MOUNTAIN CLIMBER
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10 FOR TIME
10 RING PUSH UPS
MAX ROUND IN 20 MIN
OR
"OLYMPIC DAY"
IF YOU MISSED IT.
SPORTS WORX ATHLETES
"CRAZY LADY"
KB SWINGS
MOUNTAIN CLIMBER
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10 FOR TIME
AUGUST 9, 2008
"OLYMPIC DAY"
8 MOVEMENTS, 8REPS, 8ROUNDS
8 SQUATS
8 PULL UPS
8 HSPU
8 V UPS
8 SQUAT JUMPS
8 KTE
8 BURPEES
8 MB TOSS
8 ROUNDS FOR TIME
8 MOVEMENTS, 8REPS, 8ROUNDS
8 SQUATS
8 PULL UPS
8 HSPU
8 V UPS
8 SQUAT JUMPS
8 KTE
8 BURPEES
8 MB TOSS
8 ROUNDS FOR TIME
AUGUST 8, 2008
8.8.8
8 DEADLIFTS 135LBS
8 KB SWINGS 50LBS
8 BALL SLAMS 25LBS
MAX ROUNDS IN 8MIN
RECOVER 4MIN
8 MB CLEANS
8 WALL BALL
MAX ROUNDS IN 8MIN
RECOVER 4MIN
8 CLEANS 65LBS
8 PUSH PRESS 65LBS
8 KICKOUTS
MAX ROUNDS IN 8MIN
8 DEADLIFTS 135LBS
8 KB SWINGS 50LBS
8 BALL SLAMS 25LBS
MAX ROUNDS IN 8MIN
RECOVER 4MIN
8 MB CLEANS
8 WALL BALL
MAX ROUNDS IN 8MIN
RECOVER 4MIN
8 CLEANS 65LBS
8 PUSH PRESS 65LBS
8 KICKOUTS
MAX ROUNDS IN 8MIN
AUGUST 6, 2008
43" BOX JUMP"JUMP BALL"
10 WALL BALLS
10 BALL SLAMS
10 BOX JUMPS
10 BURPEES
STAIRS
MAX ROUNDS IN 20 MINS
OR
"GRIFF"
800M RUN
400M RUN BACKWARDS
800M RUN
400M RUN BACKWARDS
FOR TIME
AUGUST 5, 2008
"TEN TWENTY"
PUSH UPS 10, 20, 10, 20
SIT UPS 20, 10, 20, 10
PRESS 10, 20, 10, 20
SQUATS 20, 10, 20, 10
KB SWINGS 10, 20, 10, 20
LUNGES 20, 10, 20, 10, 20
BETWEEN EX. 25M FARMER WALK WITH DB
2 ROUNDS THEN 800M RUN
FOR TIME
OR
"LOUDER THAN 10"
5 BALL SLAMS
10 PUSH UPS
15 KB SNATCHES 35LBS (EACH ARM)
11 ROUNDS
FOR TIME
(FROM GYMJONES)
AUGUST 2, 2008
"LITTLE ANNIE"
JUMP ROPE
SIT UPS
50, 40, 30, 20, 10 REPS
FOR TIME
OR
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)
JUMP ROPE
SIT UPS
50, 40, 30, 20, 10 REPS
FOR TIME
OR
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)
AUGUST 1, 2008
30 MUSCLE-UPS
FOR TIME
IF YOU CANNOT DO THE MUSCLE-UPS
DO 120 PULL PUS & 120 DIPS
FROM HQ
JULY 31. 08
"DOWN & UP"
SPRINT 25M
BEAR CRAWL 25M
10 PULL UPS
20 SQUATS
30 PUSH UPS
40 LUNGES
50 JUMP ROPE
60 SIT UPS
50 JUMP ROPE
40 LUNGES
30 PUSH UPS
20 SQUATS
10 PULL UPS
BEAR CEAW 25M
SPRINT 25M
3 ROUNDS FOR TIME
OR
"FRAN"THRUSTERS 95LBS
PULL UPS
21, 15, 9 REPS FOR TIME
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