"SUPER TABATA"
FAT ROPE
KB SNATCH
CHINNIES
JUMP ROPE
FRONT - BACK 10M RUN
PLANKS
JANUARY 28, 2009
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
FOR TIME
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
25 SQUATS
25 SIT-UPS
25 PUSH-UPS
400M RUN
FOR TIME
JANUARY 27, 2009
ROUND 1
KB SWINGS 10
SDHP 10
ROUND 2
OHS 10
MAN MAKERS 5
ROUND 3
STEP-UP 10
SPRINT 50M
ROUND 4
PULL-UPS 5
SPRINT 50M
ROUND 5
SIT-UPS 10
SPRINT 50M
MAX REPS EACH ROUND 6 MIN PER ROUND
1 MIN RECOVERY BETWEEN ROUNDS
KB SWINGS 10
SDHP 10
ROUND 2
OHS 10
MAN MAKERS 5
ROUND 3
STEP-UP 10
SPRINT 50M
ROUND 4
PULL-UPS 5
SPRINT 50M
ROUND 5
SIT-UPS 10
SPRINT 50M
MAX REPS EACH ROUND 6 MIN PER ROUND
1 MIN RECOVERY BETWEEN ROUNDS
JANUARY 26, 2009
"THE FILTHY FIFTY "
50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 WALKING LINGES
50 K2E
50 WALL BALL
50 BALL SLAMS
50 BURPEES
50 SIT-UPS
FOR TIME
50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 WALKING LINGES
50 K2E
50 WALL BALL
50 BALL SLAMS
50 BURPEES
50 SIT-UPS
FOR TIME
JANUARY 22, 2009
"UP THE LADDER IN 10"
CHOSE ANY 3 TO 4 EXERCISES
FOR 10MINS THEN BACK DOWN
LOOKS LIKE THIS
1,1,1,1 REP
2,2,2,2 REPS
3,3,3, REPS
CHOSE ANY 3 TO 4 EXERCISES
FOR 10MINS THEN BACK DOWN
LOOKS LIKE THIS
1,1,1,1 REP
2,2,2,2 REPS
3,3,3, REPS
JANUARY 22, 2009
15 HSPU
1 L PULL-UP
13 HSPU
3 L PULL-UPS
11 HSPU
5 L PULL-UP
9 HSPU
7 L PULL-UPS
7 HSPU
9 L PULL-UP
5 HSPU
11 L PULL-UPS
3 HSPU
13 L PULL-UP
1 HSPU
15 L PULL-UPS
FOR TIME
1 L PULL-UP
13 HSPU
3 L PULL-UPS
11 HSPU
5 L PULL-UP
9 HSPU
7 L PULL-UPS
7 HSPU
9 L PULL-UP
5 HSPU
11 L PULL-UPS
3 HSPU
13 L PULL-UP
1 HSPU
15 L PULL-UPS
FOR TIME
JANUARY 21, 2009
"RESTLESS LEGS"
200M RUN
200M WALKING LUNGES
200 BOX JUMPS
200 SQUATS
200 JUMP ROPE
200M WALKING LUNGES
200M RUN
FOR TIME
200M RUN
200M WALKING LUNGES
200 BOX JUMPS
200 SQUATS
200 JUMP ROPE
200M WALKING LUNGES
200M RUN
FOR TIME
JANUARY 20, 2009
"UNLEASH THIS"
10 PULL-UPS
10 BOX JUMPS
10 KB SQUAT PRESS
10 RING PUSH-UPS
10 K2E
MAX ROUNDS IN 20 MINS
10 PULL-UPS
10 BOX JUMPS
10 KB SQUAT PRESS
10 RING PUSH-UPS
10 K2E
MAX ROUNDS IN 20 MINS
JANUARY 19, 2009
20 KB SNATCHES EACH ARM
15 PUSH-UPS
10 PRESS
5 KB SWING
20M BACKWARDS RUN
15 KB SNATCHES EACH ARM
10 PUSH-UPS
5 PRESS
20 KB SWING
20M BACKWARDS RUN
10 KB SNATCHES EACH ARM
5 PUSH-UPS
20 PRESS
15 KB SWING
20M BACKWARDS RUN
5 KB SNATCHES EACH ARM
20 PUSH-UPS
15 PRESS
10 KB SWING
20M BACKWARDS RUN
FOR TIME
15 PUSH-UPS
10 PRESS
5 KB SWING
20M BACKWARDS RUN
15 KB SNATCHES EACH ARM
10 PUSH-UPS
5 PRESS
20 KB SWING
20M BACKWARDS RUN
10 KB SNATCHES EACH ARM
5 PUSH-UPS
20 PRESS
15 KB SWING
20M BACKWARDS RUN
5 KB SNATCHES EACH ARM
20 PUSH-UPS
15 PRESS
10 KB SWING
20M BACKWARDS RUN
FOR TIME
JANUARY 17, 2009
50 JUMP ROPE
10 PUSH-UPS
10 SQUATS
10 SIT-UPS
STAIRS
10 LUNGES PER LEG
STAIRS
SPRINT
10 ROUNDS OR MAX ROUNDS IN 20MINS
10 PUSH-UPS
10 SQUATS
10 SIT-UPS
STAIRS
10 LUNGES PER LEG
STAIRS
SPRINT
10 ROUNDS OR MAX ROUNDS IN 20MINS
JANUARY 16, 2009
15 POWER CLEANS 155LBS
30 RING DIPS
12 POWER CLEANS 155LBS
24 RING DIPS
9 POWER CLEANS 155LBS
18 RING DIPS
6 POWER CLEANS 155LBS
12 RING DIPS
3 POWER CLEANS 155LBS
6 RING DIPS
FOR TIME
30 RING DIPS
12 POWER CLEANS 155LBS
24 RING DIPS
9 POWER CLEANS 155LBS
18 RING DIPS
6 POWER CLEANS 155LBS
12 RING DIPS
3 POWER CLEANS 155LBS
6 RING DIPS
FOR TIME
JANUARY 15, 2009
"CRAZY LADY"
KB SWING
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN
15,14,13,12,11,10
FOR TIME
KB SWING
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN
15,14,13,12,11,10
FOR TIME
JANUARY 14, 2009
"RUN 2 FOR 20"
RUN 400M
20 BOX JUMPS
RUN 400M
20 PULL-UPS
RUN 400M
20 KBSP
RUN 400M
20 K2E
RUN 400M
20 K2E
RUN 400M
20 KBSP
RUN 400M
20 PULL-UPS
RUN 400M
FOR TIME
RUN 400M
20 BOX JUMPS
RUN 400M
20 PULL-UPS
RUN 400M
20 KBSP
RUN 400M
20 K2E
RUN 400M
20 K2E
RUN 400M
20 KBSP
RUN 400M
20 PULL-UPS
RUN 400M
FOR TIME
JANUARY 13, 2009
"TABATA BIG"
PULL-UPS
SQUATS 3/4 B/W
LEG RAISES
BENCH 1/2 B/W
20SEC WORK 10SEC RECOVERY
TOTAL OF 4MIN EACH EXERCISE
PULL-UPS
SQUATS 3/4 B/W
LEG RAISES
BENCH 1/2 B/W
20SEC WORK 10SEC RECOVERY
TOTAL OF 4MIN EACH EXERCISE
JANUARY 12, 2009
"MY LEFT MY RIGHT"
25 TKGU
50M 1 ARM OH WALKING LUNGES
25 KB SNATCH
50M 1 LEG BROAD JUMP
50 DBL UNDER / 100 JUMP ROPE
50M BROAD JUMP BOTH LEGS
2 ROUNDS FOR TIME
1ST ROUND LEFT SIDE ONLY
2ND ROUND RIGHT SIDE ONLY
25 TKGU
50M 1 ARM OH WALKING LUNGES
25 KB SNATCH
50M 1 LEG BROAD JUMP
50 DBL UNDER / 100 JUMP ROPE
50M BROAD JUMP BOTH LEGS
2 ROUNDS FOR TIME
1ST ROUND LEFT SIDE ONLY
2ND ROUND RIGHT SIDE ONLY
JANUARY 10, 2009
"HANDSTAND DRILL"
5 x 30SEC HANDSTAND HOLD
30SEC RECOVERY BETWEEN
2MIN RECOVERY THEN
5 x 5 HANDSTAND PUSH-UPS
2MIN RECOVERY THEN
5 HANDSTAND PUSH-UPS
10 K2E
15 SIT-UPS
5 ROUNDS NOT FOR TIME
IT'S ALL ABOUT FORM
FROM: CROSSFITDAYTONA
5 x 30SEC HANDSTAND HOLD
30SEC RECOVERY BETWEEN
2MIN RECOVERY THEN
5 x 5 HANDSTAND PUSH-UPS
2MIN RECOVERY THEN
5 HANDSTAND PUSH-UPS
10 K2E
15 SIT-UPS
5 ROUNDS NOT FOR TIME
IT'S ALL ABOUT FORM
FROM: CROSSFITDAYTONA
JANUARY 08, 2009
"STATION FIVE"
STATION 1
TIRE FLIP JUMP IN/OUT
SIT-UPS
STATION 2
KBSP
BALL SLAMS
STATION 3
KB SNATCH R ARM
KB SNATCH L ARM
STATION 4
PULL-UPS
V-UPS
STATION 5
STEP-UPS R LEG
STEP-UPS L LEG
30 SEC EACH EXERCISE ROTATING
EXERCISES FOR 4 MIN AT EACH STATION
STATION 1
TIRE FLIP JUMP IN/OUT
SIT-UPS
STATION 2
KBSP
BALL SLAMS
STATION 3
KB SNATCH R ARM
KB SNATCH L ARM
STATION 4
PULL-UPS
V-UPS
STATION 5
STEP-UPS R LEG
STEP-UPS L LEG
30 SEC EACH EXERCISE ROTATING
EXERCISES FOR 4 MIN AT EACH STATION
JANUARY 06, 2009
"F%*! THIS"
800M RUN
SQUATS
PULL-UPS
BURPEES
K2E
21, 15, 9
800M RUN
SQUATS
PULL-UPS
BURPEES
K2E
21, 15, 9
800M RUN
800M RUN
SQUATS
PULL-UPS
BURPEES
K2E
21, 15, 9
800M RUN
SQUATS
PULL-UPS
BURPEES
K2E
21, 15, 9
800M RUN
JANUARY 05, 2009
"WELCOME BACK"
25 MB PUSH-UPS
50M LUNGES
25 V-UPS
50M FARMERS WALK (VARIOUS WEIGHTS)
25 KB SWINGS LB 35/25
25 WALL BALL LB 20/16
50M FARMERS WALK (VARIOUS WEIGHTS)
25 MB PUSH-UPS
50M LUNGES
25 V-UPS
3 ROUNDS FOR TIME
25 MB PUSH-UPS
50M LUNGES
25 V-UPS
50M FARMERS WALK (VARIOUS WEIGHTS)
25 KB SWINGS LB 35/25
25 WALL BALL LB 20/16
50M FARMERS WALK (VARIOUS WEIGHTS)
25 MB PUSH-UPS
50M LUNGES
25 V-UPS
3 ROUNDS FOR TIME
JANUARY 03, 2009
"JUMP 3 KB 2"
3MIN JUMP ROPE
2MIN 2-HAND KB CLEANS
3MIN JUMP ROPE
2MIN 2-HAND KB SWINGS
3MIN JUMP ROPE
2MIN 2-HAND KB PUSH PRESS
3MIN JUMP ROPE
2MIN KB RENEGADE ROW
3MIN JUMP ROPE
2MIN 2-HAND KB SNATCH
3MIN JUMP ROPE
2MIN 2-HAND KB CLEANSJANUARY 02, 2009
"DEAD-PULL-MAN"
MAN MAKERS 25LB DB
PULL-UPS
DEADLIFT 2x 50LB KB
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
MAN MAKERS 25LB DB
PULL-UPS
DEADLIFT 2x 50LB KB
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
JANUARY 01, 2009
"20 CALORIES BURNED"
P1- 20 CALORIES ON AIR DYNE P2- RING PUSH-UPS
P2- 20 CALORIES ON AIR DYNE P1- RING PUSH-UPS
P1- 20 CALORIES P2- WALL BALL 20LBS
P2- 20 CALORIES P1- WALL BALL 20LBS
P1- 20 CALORIES P2- KB SWINGS 35LBS
P2- 20 CALORIES P1- KB SWINGS 35LBS
3 ROUNDS FOR TIME
TEAM WORKOUT 2 PER TEAM
MAX REP- RING PUSH-UPS, WALL BALL, KB SWINGS
UNTIL 20 CALORIES ARE REACHED
P1- 20 CALORIES ON AIR DYNE P2- RING PUSH-UPS
P2- 20 CALORIES ON AIR DYNE P1- RING PUSH-UPS
P1- 20 CALORIES P2- WALL BALL 20LBS
P2- 20 CALORIES P1- WALL BALL 20LBS
P1- 20 CALORIES P2- KB SWINGS 35LBS
P2- 20 CALORIES P1- KB SWINGS 35LBS
3 ROUNDS FOR TIME
TEAM WORKOUT 2 PER TEAM
MAX REP- RING PUSH-UPS, WALL BALL, KB SWINGS
UNTIL 20 CALORIES ARE REACHED
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