WARM UP
10 PVC PASS THROUGH
10 PVC OHS
10 SPLIT JUMPS
SAMSON STRETCH
2 ROUNDS
THEN:
"COUNTY FAIR"
20 KB SWING
200M RUN
20 PUSH-UPS
200M RUN
20 BOX JUMPS
200M RUN
20 LUNGES
200M RUN
20 BALL SLAMS
200M RUN
20 BURPEES
200M RUN
2 ROUNDS FOR TIME
SEPTEMBER 29, 2009
WARM UP
10 PVC PASS THROUGH
10 PVC OHS
10 SPLIT JUMPS
SAMSON STRETCH
2 ROUNDS
THEN:
"BARBRA"
20 PULL-UPS
30 PUSH-UPS
40 SIT-UPS
50 SQUATS
5 ROUNDS FOR TIME
3MIN BETWEEN ROUNDS
10 PVC PASS THROUGH
10 PVC OHS
10 SPLIT JUMPS
SAMSON STRETCH
2 ROUNDS
THEN:
"BARBRA"
20 PULL-UPS
30 PUSH-UPS
40 SIT-UPS
50 SQUATS
5 ROUNDS FOR TIME
3MIN BETWEEN ROUNDS
SEPTEMBER 28, 2009
WARM UP
SAMSON STRETCH
10 PUSH-UPS
10 SQUATS
10 PULL-UPS
2 ROUNDS
THEN:
KBSP 10-1
SIT-UPS 20-2
50M SPRINT
FOR TIME
LOOKS LIKE
10KBSP,20SITUP,SPRINT
9KBSP,18SITUP,SPRINT
8KBSP,16SITUP,SPRINT
7KBSP,14SITUP,SPRINT
SAMSON STRETCH
10 PUSH-UPS
10 SQUATS
10 PULL-UPS
2 ROUNDS
THEN:
KBSP 10-1
SIT-UPS 20-2
50M SPRINT
FOR TIME
LOOKS LIKE
10KBSP,20SITUP,SPRINT
9KBSP,18SITUP,SPRINT
8KBSP,16SITUP,SPRINT
7KBSP,14SITUP,SPRINT
SEPTEMBER 26, 2009
"FIGHT GONE BAD"
WALL BALL
SDHP
BOX JUMPS
PUSH PRESS
JUMPING PULL-UPS
1 MIN PER MOVEMENT THEN 1 MIN RECOVERY
3 ROUNDS FOR MAX REP TOTAL
WALL BALL
SDHP
BOX JUMPS
PUSH PRESS
JUMPING PULL-UPS
1 MIN PER MOVEMENT THEN 1 MIN RECOVERY
3 ROUNDS FOR MAX REP TOTAL
SEPTEMBER 25, 2009
WARM UP
10 PVC OHS
10 PVC DEADLIFTS
10 PVC CLEAN/PRESS
10 PVC SNATCH
2 ROUNDS
THEN:
"RAN UP"
400M RUN
20 PULL-UP
20 PUSH-UPS
30 V-UPS
4 ROUNDS FOR TIME
10 PVC OHS
10 PVC DEADLIFTS
10 PVC CLEAN/PRESS
10 PVC SNATCH
2 ROUNDS
THEN:
"RAN UP"
400M RUN
20 PULL-UP
20 PUSH-UPS
30 V-UPS
4 ROUNDS FOR TIME
SEPTEMBER 24, 2009
"TABATA CHOICE"
KB OF CHOICE
1 100M SPRINT
AB OF CHOICE
1 100M SPRINT
BOX OF CHOICE
1 100M SPRINT
JUMP OF CHOICE
1 100M SPRINT
20SEC WORK, 10SEC RECOVER
8 ROUNDS EACH MOVEMENT
KB OF CHOICE
1 100M SPRINT
AB OF CHOICE
1 100M SPRINT
BOX OF CHOICE
1 100M SPRINT
JUMP OF CHOICE
1 100M SPRINT
20SEC WORK, 10SEC RECOVER
8 ROUNDS EACH MOVEMENT
SEPTEMBER 23, 2009
"OPPOSING LADDER" from-crossfitcoronado
400M RUN
PUSH PRESS (115/75)
400M RUN
RING PUSH-UPS
400M RUN
OHS (95/55)
400M RUN
SDHP (95/55)
400M RUN
TEAMS OF (2)
1-10 / 10-1
FOR TIME
400M RUN
PUSH PRESS (115/75)
400M RUN
RING PUSH-UPS
400M RUN
OHS (95/55)
400M RUN
SDHP (95/55)
400M RUN
TEAMS OF (2)
1-10 / 10-1
FOR TIME
SEPTEMBER 22, 2009
"THE CHIEF"
3 POWER CLEANS 135/95
6 PUSH-UPS
9 SQUATS
MAX ROUNDS IN 3 MIN
1 MIN RECOVER
5 ROUNDS
OR
4 THRUSTERS 65/45
6 K2E
8 BURPEE BOX JUMPS
MAX ROUNDS IN 20 MINS
3 POWER CLEANS 135/95
6 PUSH-UPS
9 SQUATS
MAX ROUNDS IN 3 MIN
1 MIN RECOVER
5 ROUNDS
OR
4 THRUSTERS 65/45
6 K2E
8 BURPEE BOX JUMPS
MAX ROUNDS IN 20 MINS
SEPTEMBER 21, 2009
WARM UP
SAMSON STRETCH
400M RUN
SAMSON STRETCH
THEN:
"ANGIE"
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
FOR TIME
OR
4 THRUSTERS 65/45
6 K2E
8 BURPEE BOX JUMPS
MAX ROUNDS IN 20 MINS
SAMSON STRETCH
400M RUN
SAMSON STRETCH
THEN:
"ANGIE"
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
FOR TIME
OR
4 THRUSTERS 65/45
6 K2E
8 BURPEE BOX JUMPS
MAX ROUNDS IN 20 MINS
SEPTEMBER 17, 2009
"ODD MOVE"
KB SNATCH L ARM
KB SNATCH R ARM
KB SIT-UPS
5 BALL TOSS
KB STEP-UPS L LEG
KB STEP-UPS R LEG
KB SQUATS
21,18,15,12,9,6,3
OR
"THREE-FIVE"
3 MUSCLE-UPS
5 KB SNATCH EACH ARM 50/35
5 GHD SIT-UPS WITH MB TOSS 20/16
3 GHD KB PRESS EACH ARM 35/20
MAX ROUNDS IN 10 MINS
KB SNATCH L ARM
KB SNATCH R ARM
KB SIT-UPS
5 BALL TOSS
KB STEP-UPS L LEG
KB STEP-UPS R LEG
KB SQUATS
21,18,15,12,9,6,3
OR
"THREE-FIVE"
3 MUSCLE-UPS
5 KB SNATCH EACH ARM 50/35
5 GHD SIT-UPS WITH MB TOSS 20/16
3 GHD KB PRESS EACH ARM 35/20
MAX ROUNDS IN 10 MINS
SEPTEMBER 16, 2009
"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL-UPS
3 ROUNDS FOR TIME
5 MIN RECOVERY
2 MORE ROUNDS NOT FOR TIME
400M RUN
21 KB SWINGS 50/35
12 PULL-UPS
3 ROUNDS FOR TIME
5 MIN RECOVERY
2 MORE ROUNDS NOT FOR TIME
SEPTEMBER 15, 2009
WARM UP
400M RUN
THEN:
"LIFT MY ABS"
10 DEADLIFT 75% BDY/WT
10 K2E
10 KB SWINGS
10 V-UPS
MAX ROUNDS IN 20 MIN
400M RUN
THEN:
"LIFT MY ABS"
10 DEADLIFT 75% BDY/WT
10 K2E
10 KB SWINGS
10 V-UPS
MAX ROUNDS IN 20 MIN
SEPTEMBER 14, 2009
WARM UP
1 MIN MAX PUSH-UPS
1 MIN MAX SQUATS
THEN:
"MOLASSES"
RING PUSH-UPS
RING DIPS
DB ROW
WALLBALL
15, 12, 9
THEN:
REVERS ROW
BACK EXTS
SIT-UPS
BALL SLAMS
21, 15, 9
THEN:
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES
30, 20, 10
FOR TIME
1 MIN MAX PUSH-UPS
1 MIN MAX SQUATS
THEN:
"MOLASSES"
RING PUSH-UPS
RING DIPS
DB ROW
WALLBALL
15, 12, 9
THEN:
REVERS ROW
BACK EXTS
SIT-UPS
BALL SLAMS
21, 15, 9
THEN:
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES
30, 20, 10
FOR TIME
SEPTEMBER 12, 2009
"IRON LADDER"
BURPEES
BOX JUMPS
BUMPER PUSH-UPS 45/25
INVERTED ROWS
2,4,6,8,10
20 THRUSTERS WITH BUMPER 25/10
AFTER EVERY SET
MAX WORK IN 5 MIN
RECOVER 5 MIN
3 ROUNDS
BURPEES
BOX JUMPS
BUMPER PUSH-UPS 45/25
INVERTED ROWS
2,4,6,8,10
20 THRUSTERS WITH BUMPER 25/10
AFTER EVERY SET
MAX WORK IN 5 MIN
RECOVER 5 MIN
3 ROUNDS
SEPTEMBER 11, 2009
35 BURPEES
THEN:
21 LUNGES EACH SIDE
15 FRONT SQUATS
9 MAN MAKERS
3 ROUNDS
THEN:
21 WALL BALL
15 CLEANS
9 PULL-UPS
3 ROUNDS
THEN:
35 BURPPES
FOR TIME
THEN:
21 LUNGES EACH SIDE
15 FRONT SQUATS
9 MAN MAKERS
3 ROUNDS
THEN:
21 WALL BALL
15 CLEANS
9 PULL-UPS
3 ROUNDS
THEN:
35 BURPPES
FOR TIME
SEPTEMBER 9, 2009
WARM UP
SAMSON STRETCH
10 OHS (PVC)
10 CLEANS (PVC)
10 DEADLIFTS (PVC)
10 SPLIT JUMPS
THEN:
"PULL MY THRUSTER"
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
FOR TIME
SAMSON STRETCH
10 OHS (PVC)
10 CLEANS (PVC)
10 DEADLIFTS (PVC)
10 SPLIT JUMPS
THEN:
"PULL MY THRUSTER"
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
FOR TIME
SEPTEMBER 8, 2009
WARM UP
SAMSON STRETCH
400M RUN
SAMSON STRETCH
THEN:
LEVEL 1&2
KBSP
FEET 2 HANDS
KB SNATCH
SIT-UPS
21,18,15,12,9,6,3
FOR TIME
LEVEL 3
"LIZZIE"-crossfit football
POWER CLEANS 185/115
RING DIPS
12,9,6,3
FOR TIME
SAMSON STRETCH
400M RUN
SAMSON STRETCH
THEN:
LEVEL 1&2
KBSP
FEET 2 HANDS
KB SNATCH
SIT-UPS
21,18,15,12,9,6,3
FOR TIME
LEVEL 3
"LIZZIE"-crossfit football
POWER CLEANS 185/115
RING DIPS
12,9,6,3
FOR TIME
SEPTEMBER 5, 2009
"NO REST FOR THE WEARY"
3 PERSON TEAM
7 BOX JUMPS
7 DB CLEANS
7 BURPEES
WHILE P1 COMPLETES THE MOVEMENTS:
P2 HOLDS PLANK
P3 HOLDS WALL SIT
5 ROUNDS FOR TIME
3 PERSON TEAM
7 BOX JUMPS
7 DB CLEANS
7 BURPEES
WHILE P1 COMPLETES THE MOVEMENTS:
P2 HOLDS PLANK
P3 HOLDS WALL SIT
5 ROUNDS FOR TIME
SEPTEMBER 4, 2009
WARM UP #3
SAMSON STRETCH
10 SQUATS
10 PULL-UPS
10 PUSH-UPS
10 SIT-UPS
100M SPRINT
3 ROUNDS
THEN:
WOD
WALL BALL
HALLOW ROCK (2 COUNT)
BOX JUMPS 12" (2 COUNT)
100M FARMERS CARRY
21,15,9,15,21
FOR TIME
SAMSON STRETCH
10 SQUATS
10 PULL-UPS
10 PUSH-UPS
10 SIT-UPS
100M SPRINT
3 ROUNDS
THEN:
WOD
WALL BALL
HALLOW ROCK (2 COUNT)
BOX JUMPS 12" (2 COUNT)
100M FARMERS CARRY
21,15,9,15,21
FOR TIME
SEPTEMBER 3, 2009
WARM-UP #4
100M SPRINT
20 SQUATS
100M SPRINT
10 BURPPES
100M SPRINT
20 PUSH-UPS
100M SPRINT
WOD
12 K2E
8 TGU
5 SQUAT CLEANS
MAX REPS IN 20 MIN
100M SPRINT
20 SQUATS
100M SPRINT
10 BURPPES
100M SPRINT
20 PUSH-UPS
100M SPRINT
WOD
12 K2E
8 TGU
5 SQUAT CLEANS
MAX REPS IN 20 MIN
SEPTEMBER 2, 2009
800M RUN
KB SWING
WALL BALL
BALL SLAM
BOX JUMPS
21,400MRUN,15,400M RUN,9
800M RUN
FOR TIME
KB SWING
WALL BALL
BALL SLAM
BOX JUMPS
21,400MRUN,15,400M RUN,9
800M RUN
FOR TIME
SEPTEMBER 1, 2009
"DROP IN TENS"
SQUATS
KB SWING
PUSH-UPS
TUCK JUMPS
LUNGES
K2E
50, 40, 30, 20, 10
FOR TIME
SQUATS
KB SWING
PUSH-UPS
TUCK JUMPS
LUNGES
K2E
50, 40, 30, 20, 10
FOR TIME
AUGUST 31, 2009
1 x KB Swing & 1 x Burpee the first minute... Men 53#, Women 35#
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:
At the completion of 15 Rounds:
Continue with 10 reps of each per minute for 5 minutes
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:
At the completion of 15 Rounds:
Continue with 10 reps of each per minute for 5 minutes
AUGUST 29, 2009
4X 200M RUN
30SEC RECOVERY BETWEEN RUN
2X 400M RUN
45SEC RECOVERY BETWEEN RUN
1X 800M RUN
60SEC RECOVERY BETWEEN RUN
2X 400M RUN
45SEC RECOVERY BETWEEN RUN
THEN:
50 PULL-UPS
100 SIT-UPS
30SEC RECOVERY BETWEEN RUN
2X 400M RUN
45SEC RECOVERY BETWEEN RUN
1X 800M RUN
60SEC RECOVERY BETWEEN RUN
2X 400M RUN
45SEC RECOVERY BETWEEN RUN
THEN:
50 PULL-UPS
100 SIT-UPS
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