JUNE 23, 2009

400M RUN
PRESS
KB SWINGS
21,15,9
400M RUN
KB SNATCH L-ARM
SIT-UPS
21,15,9
400M RUN
KB SNATCH R-ARM
PUSH-UPS
21,15,9
400M RUN

JUNE 22, 2009

PUSH-UPS
SIT-UPS
SQUATS
21, 18, 15, 12, 9, 6
LUNGE 50M
LUNGE 50M,SPRINT 50M
LUNGE,SPRINT,LUNGE
LUNGE,SPRINT,LUNGE,SPRINT
LUNGE,SPRINT,LUNGE,SPRINT,LUNGE
LUNGE,SPRINT,LUNGE,SPRINT,LUNGE,SPRINT
FOR TIME
LOOKS LIKE THIS
21PUSH-UP,21SIT-UP,21SQUATS,LUNGE 50M
18PUSH-UP,18SIT-UP,18SQUATS,LUNGE 50M,SPRINT 50M
15PUSH-UP,15SIT-UP,15SQUATS,LUNGE 50M,SPRINT 50M,LUNGE 50M

JUNE 21, 2009

ACTIVE RECOVERY

JUNE 20, 2009

KTE 5,10,15,20
DIPS 10,15,20,5
V-UPS 15,20,5,10
PUSH-UPS 20,5,10,15
100M RUN BETWEEN ROUNDS
FOR TIME

JUNE 19, 2009

2 TKGU
4 SDHP
8 PUSH-UPS
10 SIT-UPS
EVERY MIN ON THE MIN FOR 25 MIN

JUNE 18, 2009

"FIGHT GONE BAD TFR STYLE"
BOX JUMPS
SDHP
PUSH PRESS
WALLBALL
AIRDYNE
1 MIN EACH MOVEMENT
1 MIN RECOVERY
3 ROUNDS MAX REPS

JUNE 17 2009

"CRAZY LADY"
KB SWINGS
MOUNTIAN CLIMBERS
SQUATS
BURPEES
PRESS
200M RUN
15,14,13,12,11,10
FOR TIME

JUNE 16 2009

“The Filthy Fifty”
50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 LUNGES 25each
50 KTE
50 PUSH PRESS
50 SIT-UPS
50 WALL BALL
50 BURPEES
50 DOUBLE UNDER
For Time

JUNE 15 2009

"TABATA TOP & BOTTOM"
BAND SPRINTS
PRESS
SQUATS
THRUSTERS
20 SECOND WORK
10 SECOND RECOVERY
8 ROUNDS EACH EXERCISE

JUNE 14 2009

ACTIVE RECOVERY

JUNE 13, 2009

"CROSSFIT BASEBALL"
90ft SPRINT
1ST BASE 10 SQUATS
90ft SPRINT
2ND BASE 10 SIT-UPS
90ft SPRINT
3RD BASE 10 BURPEES
90ft SPRINT
HOME PLATE 10 REPS OF INSTRUCTORS CHOICE

CROSSFIT UNLEASHED INTRODUCED
"CROSSFIT BASEBALL" TO OVER 100
HIGH SCHOOL BASEBALL PLAYERS AT THE
2009 NLAA All-FLORIDA BASEBALL CAMP
HELD AT THE UNIVERSITY OF SOUTH FLORIDA

JUNE 12, 2009

25 SQUATS
20 LUNGES
15 SIT-UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 ROUNDS FOR TIME

JUNE 11, 2009

"FIGHT THIS"
STATION 1
TIRE DRAG 60M
BALL SLAMS
CLEAN PRESS / KEG
STATION 2
BALL TOSS 60M
SLEDGE SWING
SIT-UP / MB TOSS
STATION 3
TIRE FLIP 30M
QUICK STEP-UPS 6"
AGILLUTY LADDER
STATION 4
ROPE PULL 20M / 30LB KB
DB PRESS
DB CURLS
5MIN EACH STATION

JUNE 10, 2009

"YOU GO, WE GO"
400m RUN
HSPU -P1- 10,9,8,7,6,5,4,3,2,1
BOX JUMPS -P2- 2,4,6,8,10,12,14,16,18,20
200m RUN
BOX JUMPS -P1- 2,4,6,8,10,12,14,16,18,20
HSPU -P2- 10,9,8,7,6,5,4,3,2,1
100m SPRINT
KB SWINGS -P1- 10,9,8,7,6,5,4,3,2,1
PUSH-UPS -P2- 2,4,6,8,10,12,14,16,18,20
200m RUN
PUSH-UPS -P1- 2,4,6,8,10,12,14,16,18,20
KB SWINGS -P2- 10,9,8,7,6,5,4,3,2,1
400m RUN
FOR TIME START TOGETHER FINISH TOGETHER
LOOKS LIKE THIS
P1-P2 RUN 400m TOGETHER
P1-HSPU 10 P2-BOX 2,P1-HSPU 9 P2-BOX 4,P1- 8 P2- 6,
P1- DOWN TO HSPU 1 P2-UP TO BOX 20
P1-P2 RUN 200m TOGETHER
P2-HSPU 10 P1-BOX 2,P2-HSPU 9 P2-BOX 4,P2- 8 P1- 6,
P2- DOWN TO HSPU 1 P1-UP TO BOX 20

JUNE 9, 2009

"FORTY NOW"
40 LUNGES
40 SIT-UPS
40 PUSH-UPS
40 TUCK JUMPS
5 ROUNDS FOR TIME

JUNE 8, 2009

"CUBE OF HELL"
15 PUSH-UPS
BEAR CRAWL 30m
15 SQUAT JUMPS
SPRINT 50m
15 V-UPS
BROAD JUMPS 30m
15 BURPEES
SPRINT 50m
5 Rds FOR TIME

JUNE 7, 2009

ACTIVE RECOVERY

JUNE 6, 2009

800m RUN
2MIN RECOVERY
800m RUN
2MIN RECOVERY
800m RUN
2MIN RECOVERY
800m RUN
TIME EACH 800M RUN

JUNE 5, 2009

"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SIT-UPS
MAX ROUNDS IN 20MIN

JUNE 4, 2009

"SUPER DONKEY KONG"
STAIRS
BALL SLAMS
STAIRS
SNATCH L
STAIRS
SNATCH R
STAIRS
TUCK JUMPS
STAIRS
V-UPS
21, 15, 9 STAIRS 4, 3, 2 STORIES
FOR TIME

JUNE 3, 2009

"SMALL FOX"
SIT-UPS
SQUATS
PUSH-UPS
WALL BALL
400M RUN
10, 20, 30, 20, 10
FOR TIME

JUNE 2, 2009

"MOST WORTHY"
KTE 20, 10, 5, 10, 20
KB SWING 40, 20, 10, 20, 40
SQUATS 80, 40, 20, 40, 80
SIT-UPS 40, 20, 10, 20, 40
PULL-UPS 20, 10, 5, 10, 20
FOR TIME
LOOKS LIKE THIS
KTE20, KB40, SQUAT80, SIT40, PULL20
KTE10, KB20, SQUAT40, SIT20, PULL10
KTE5, KB20, SQUAT20, SIT10, PULL5
KTE10, KB20, SQUAT40, SIT20, PULL10
KTE20, KB40, SQUAT80, SIT40, PULL20

JUNE 1, 2009

"SOMETHING LIKE 90"
PUSH-UPS
PUSH PRESS
BOX JUMPS
100M SPRINT
21, 15, 9, 9, 15, 21
FOR TIME
WARM UP 5 MIN OF
10 SIT-UPS
10 JUMPING JACKS
10 V-UPS
10 JUMPING JACKS