MAY 30, 2009

5K
FOR TIME

MAY 29, 2009

DEADLIFT 135LB
LUNGES WITH BAND
PULL-UPS
BOX JUMPS
KTE
40 SEC WORK
15 SEC RECOVERY TO NEXT STATION
SPRINT 50M
6 ROUNDS

MAY 28, 2009

10 24" BOX JUMPS
10 BURPEE LONG JUMP
10 BURPEE TUCK JUMP
10 BURPEE 16" BOX JUMP
10 24" BOX JUMPS
50M SPRINT
5MIN ROUNDS TIME LEFT IS RECOVERY
4 ROUNDS

MAY 27, 2009

"CUDA"
WALKING LUNGES WITH DB
RENEGADE ROWS WITH A PUSH-UP
SDLHP
50, 40, 30, 20, 10
STAIRS BETWEEN ROUNDS
MALE 25LB/FEMALE 15LB

MAY 26, 2009

"THREE 400"
400M RUN WITH 35LB KB
100 SIT-UPS
100 KBSP
100 PUSH-UPS
100 KTE
400M RUN
SPRINT 75M AFTER EVERY 50 REPS
COMPLETE WITH A PARTNER, ONE PERSON WORKING
AT A TIME

MAY 25, 2009

"SHIT'S WEAK"
25 WALL BALL
25 BOX JUMPS
500M ROW
3 ROUNDS FOR TIME

MAY 24, 2009

ACTIVE RECOVERY

MAY 23, 2009

"O. H. S. WITH A BRAKE"
100 OHS (M95/W65)
ON THE MIN EVERY MIN YOU MUST COMPLETE
5 KTE
3 BURPEES
CONTINUE UNTIL OHS ARE DONE
OR
200 OHS (M65/W45)
ON THE MIN EVERY MIN YOU MUST COMPLETE
5 KTE
3 BURPEES
CONTINUE UNTIL OHS ARE DONE

MAY 22, 2009

"LOUDER THAN 10 PLUS"
5 BALLSLAMS
10 PUSH-UPS
15 KB SWINGS
MAX ROUNDS IN 20MINS

MAY 21, 2009

"TABATA THIS & THAT"
JUMP-ROPE 4ROUNDS
BALLSLAMS 6ROUNDS
FLUTTER KICKS 6ROUNDS
PLANKS 6ROUNDS
V-UPS 6ROUNDS
SQUATS 6R0UNDS
JUMP-ROPE 4ROUNDS
WORK 20SEC + RECOVER 10SEC = 1ROUND
MAX REPS

MAY 20, 2009

"WEST TAMPA HOLD"
100 PUSH-UP / HOLD IN THE UP POSITION
100 SQUATS / HOLD AT THE BOTTOM WITH 25LB
100 SIT-UPS / HOLD 25LB UP AND FEET 6' OFF THE GROUND
100 RENEGADE ROWS / HOLD 25LB ABOVE HEAD
100 JUMP ROPE / HOLD AT THE BOTTOM WITH 25LB
2 ROUND NOT FOR TIME
2 PERSON TEAM WOD
P1 WORKS ON THE 100 / P2 HOLDS
P2 WORKS ON THE 100 / P1 HOLDS
UNTIL THE 100 REPS ARE COMPLETE

MAY 19, 2009

"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
MAX ROUNDS IN 20 MINS

MAY 18, 2009

"BABY BLUES"
L - SNATCHES
L - THRUSTERS
L - STEP-UPS 18'
L - KB SWINGS
R - SNATCHES
R - THRUSTERS
R - STEP-UPS 18'
R - KB SWINGS
100M RUN

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB
"CROSSFIT BASEBALL"
50M SPRINT
1ST BASE 10 PUSH-UPS
50M SPRINT
2ND BASE 10 SQUATS
50M SPRINT
3RD BASE 10 SIT-UPS
50M SPRINT
HOME PLATE 10 REPS OF
ANY FOLLOWING
Crazy lady