"RAC'S DAY OFF"
15 PUSH-UPS
15 SQUATS
15 SIT-UPS
30 BOX JUMPS
50 MOUNTIAN CLIMBERS
4 ROUNDS FOR TIME
OCTOBER 30, 2009
"RAC'S DAY OFF"
15 PUSH-UPS
15 SQUATS
15 SIT-UPS
30 BOX JUMPS
50 MOUNTIAN CLIMBERS
4 ROUNDS FOR TIME
OCTOBER 28, 2009
800M RUN
21 SIT-UPS
21 SQUATS
21 KTE
400M RUN
15 SIT-UPS
15 SQUATS
15 KTE
200M RUN
9 SIT-UPS
9 SQUATS
9 KTE
200M RUN
9 SIT-UPS
9 SQUATS
9 KTE
200M RUN
15 SIT-UPS
15 SQUATS
15 KTE
400M RUN
21 SIT-UPS
21 SQUATS
21 KTE
800M RUN
FOR TIME
21 SIT-UPS
21 SQUATS
21 KTE
400M RUN
15 SIT-UPS
15 SQUATS
15 KTE
200M RUN
9 SIT-UPS
9 SQUATS
9 KTE
200M RUN
9 SIT-UPS
9 SQUATS
9 KTE
200M RUN
15 SIT-UPS
15 SQUATS
15 KTE
400M RUN
21 SIT-UPS
21 SQUATS
21 KTE
800M RUN
FOR TIME
OCTOBER 27, 2009
"CROSSFIT BASEBALL"
100M SPRINT
1ST BASE 10 SQUATS
100M SPRINT
2ND BASE 10 SIT-UPS
100M SPRINT
3RD BASE 10 BURPEES
100M SPRINT
HOME PLATE 10 REPS OF INSTRUCTORS CHOICE
MAX ROUNDS IN 25 MIN
100M SPRINT
1ST BASE 10 SQUATS
100M SPRINT
2ND BASE 10 SIT-UPS
100M SPRINT
3RD BASE 10 BURPEES
100M SPRINT
HOME PLATE 10 REPS OF INSTRUCTORS CHOICE
MAX ROUNDS IN 25 MIN
OCTOBER 26, 2009
"TABATA 84"
DEADLIFT 8 ROUNDS
PUSH-UPS 4 ROUNDS
BALL SLAMS 8 ROUNDS
PULL-UPS 4 ROUNDS
LATERAL JUMPS 8 ROUNDS
KTE 4 ROUNDS
KB SWING 8 ROUNDS
FLUTTER KICKS 4 ROUNDS
EACH ROUND IS 20SEC WORK 10SEC REC
DEADLIFT 8 ROUNDS
PUSH-UPS 4 ROUNDS
BALL SLAMS 8 ROUNDS
PULL-UPS 4 ROUNDS
LATERAL JUMPS 8 ROUNDS
KTE 4 ROUNDS
KB SWING 8 ROUNDS
FLUTTER KICKS 4 ROUNDS
EACH ROUND IS 20SEC WORK 10SEC REC
OCTOBER 24, 2009
"CHIPPER TRAINER"
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
2 ROUNDS FOR TIME
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
2 ROUNDS FOR TIME
OCTOBER 23, 2009
"TEMPLE BUILDER"
MAN MAKERS 20,15,10, 5
DIPS 15,10, 5,20
PULL-UPS 10, 5,20,15
KBSP 5,20,15,10
FOR TIME
MAN MAKERS 20,15,10, 5
DIPS 15,10, 5,20
PULL-UPS 10, 5,20,15
KBSP 5,20,15,10
FOR TIME
OCTOBER 22, 2009
“The Filthy Fifty”
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
OCTOBER 21, 2009
WARM UP
PVC WORK
MB CLEANS
THEN:
"FEISTY BITCH"
800M RUN
10 BURPEES
10 BOX JUMPS
10 PUSH-UPS
THEN:
12 KB SNATCH (L)
10 BOX JUMPS 32/24
12 KB SNATCH (R)
10 BURPEES
800M RUN
3 ROUNDS FOR TIME
PVC WORK
MB CLEANS
THEN:
"FEISTY BITCH"
800M RUN
10 BURPEES
10 BOX JUMPS
10 PUSH-UPS
THEN:
12 KB SNATCH (L)
10 BOX JUMPS 32/24
12 KB SNATCH (R)
10 BURPEES
800M RUN
3 ROUNDS FOR TIME
OCTOBER 20, 2009
WARM UP
PVC WORK
THEN:
"STUCK ON A LEASH"
25 DBL UNDERS OR 50 JUMP ROPE
FRONT SQUATS
KTE
BOX JUMPS
KB SWINGS
PULL-UPS
50M SPRINT
20,18,16,14,12,10
FOR TIME
PVC WORK
THEN:
"STUCK ON A LEASH"
25 DBL UNDERS OR 50 JUMP ROPE
FRONT SQUATS
KTE
BOX JUMPS
KB SWINGS
PULL-UPS
50M SPRINT
20,18,16,14,12,10
FOR TIME
OCTOBER 19, 2009
WARM UP
PVC WORK
THEN:
"LIFT UPS"
DEADLIFT 135/95
SIT-UPS
PULL-UPS
10,9,8,7,6,5,4,3,2,1
FOR TIME
PVC WORK
THEN:
"LIFT UPS"
DEADLIFT 135/95
SIT-UPS
PULL-UPS
10,9,8,7,6,5,4,3,2,1
FOR TIME
OCTOBER 14, 2009
"SQUATTING BULL"
20 THRUSTERS
20 PUSH-UPS (CLAPPING)
20 KB SWINGS
20 BOX JUMPS
50 MOUNTAIN CLIMBERS
4 ROUNDS FOR TIME
20 THRUSTERS
20 PUSH-UPS (CLAPPING)
20 KB SWINGS
20 BOX JUMPS
50 MOUNTAIN CLIMBERS
4 ROUNDS FOR TIME
OCTOBER 12, 2009
"UNLEASH THAT"
100M RUN
20 KB SWING
100M RUN
20 PUSH-UPS
100M RUN
20 SIT-UPS
100M RUN
20 BURPEES
100M RUN
MAX ROUNDS IN 20 MINS
100M RUN
20 KB SWING
100M RUN
20 PUSH-UPS
100M RUN
20 SIT-UPS
100M RUN
20 BURPEES
100M RUN
MAX ROUNDS IN 20 MINS
OCTOBER 10, 2009
WARM UP
TABATA SQUATS
TABATA JUMP ROPE
THEN:
"UNLEASH THIS"
200M RUN
20 KB SWING
200M RUN
20 PUSH-UPS
200M RUN
20 BOX JUMPS
200M RUN
20 BURPEES
200M RUN
MAX ROUNDS IN 20 MINS
TABATA SQUATS
TABATA JUMP ROPE
THEN:
"UNLEASH THIS"
200M RUN
20 KB SWING
200M RUN
20 PUSH-UPS
200M RUN
20 BOX JUMPS
200M RUN
20 BURPEES
200M RUN
MAX ROUNDS IN 20 MINS
OCTOBER 9, 2009
WARM UP
SAMSON STRETCH
400M RUN
SAMSON STRETCH
"8 BALL"
8 HSPU
8 RING PULL-UPS
8 GHD SIT-UPD
8 BOX JUMPS
8 ROUNDS FOR TIME
COLL DOWN
200M RUN
SAMSON STRETCH
400M RUN
SAMSON STRETCH
"8 BALL"
8 HSPU
8 RING PULL-UPS
8 GHD SIT-UPD
8 BOX JUMPS
8 ROUNDS FOR TIME
COLL DOWN
200M RUN
OCTOBER 8, 2009
WARM UP
PVC PASS
PVC DEADLIFT
PVC CLEAN
PVC PRESS
PVC CLEAN & PRESS
PVC PASS
15 OF EACH
THEN:
KB SNATCH L ARM
V-UPS
KB SNATCH R ARM
KTE
LUNGES (EACH LEG)
50M SPRINT
21,18,15,12,9,6,3
FOR TIME
1 SPRINT BETWEEN ROUNDS
PVC PASS
PVC DEADLIFT
PVC CLEAN
PVC PRESS
PVC CLEAN & PRESS
PVC PASS
15 OF EACH
THEN:
KB SNATCH L ARM
V-UPS
KB SNATCH R ARM
KTE
LUNGES (EACH LEG)
50M SPRINT
21,18,15,12,9,6,3
FOR TIME
1 SPRINT BETWEEN ROUNDS
OCTOBER 7, 2009
"QUARTER & HALF"
400M RUN
20 PUSH-UPS
400M RUN
20 PUSH-UPS
30 SIT-UPS
400M RUN
20 PUSH-UPS
30 SIT-UPS
40 SQUATS
400M RUN
20 PUSH-UPS
30 SIT-UPS
40 SQUATS
50 BOX JUMPS
400M RUN
FOR TIME
400M RUN
20 PUSH-UPS
400M RUN
20 PUSH-UPS
30 SIT-UPS
400M RUN
20 PUSH-UPS
30 SIT-UPS
40 SQUATS
400M RUN
20 PUSH-UPS
30 SIT-UPS
40 SQUATS
50 BOX JUMPS
400M RUN
FOR TIME
OCTOBER 6, 2009
WARM UP
SAMSON STRETCH
400M RUN
SAMSON STRETCH
THEN:
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
100M SPRINT
5 KTE
10 DB PRESS
15 SIT-UPS
100M SPRINT
MAX ROUNDS IN 20 MIN
OCTOBER 5, 2009
200 BOX JUMPS
50M LUNGES X2 EACH
200 KB SWING
100M SPRINT X2 EACH
200 SIT-UPS
100M SPRINT X2 EACH
PUSH-UPS
50M LUNGES X2 EACH
FOR TIME
TEAMS OF 2
50M LUNGES X2 EACH
200 KB SWING
100M SPRINT X2 EACH
200 SIT-UPS
100M SPRINT X2 EACH
PUSH-UPS
50M LUNGES X2 EACH
FOR TIME
TEAMS OF 2
OCTOBER 3, 2009
30 Air Squats
30 Sit Ups
30 K-Swings
30 Wall Ball
30 Pull Ups
400M Run
30 Pull Ups
30 Wall Ball
30 K-Swings
30 Sit Ups
30 Air Squats
FOR TIME
30 Sit Ups
30 K-Swings
30 Wall Ball
30 Pull Ups
400M Run
30 Pull Ups
30 Wall Ball
30 K-Swings
30 Sit Ups
30 Air Squats
FOR TIME
OCTOBER 2, 2009
WARM-UP
SAMSON STRETCH
10 PULL-UPS
10 DIPS
10 KB SWING
10 KTE
3 ROUNDS
THEN:
"SQUAT LESS"
80 SQUATS
10 PUSH PRESS 115/75
60 SQUATS
20 PUSH PRESS 115/75
40 SQUATS
30 PUSH PRESS 115/75
20 SQUATS
OR
"CFU 911"
9 BURPEE BOX JUMPS
11 KTE
9 PULL-UPS
11 KBSP
MAX ROUNDS IN 9 MIN
SAMSON STRETCH
10 PULL-UPS
10 DIPS
10 KB SWING
10 KTE
3 ROUNDS
THEN:
"SQUAT LESS"
80 SQUATS
10 PUSH PRESS 115/75
60 SQUATS
20 PUSH PRESS 115/75
40 SQUATS
30 PUSH PRESS 115/75
20 SQUATS
OR
"CFU 911"
9 BURPEE BOX JUMPS
11 KTE
9 PULL-UPS
11 KBSP
MAX ROUNDS IN 9 MIN
OCTOBER 1, 2009
10 FLOOR PRESS 185/115
10 FLOOR WIPERS 185/115
10 DEADLIFTS 185/115
10 PULL-UPS
6 ROUNDS FOR TIME
10 FLOOR WIPERS 185/115
10 DEADLIFTS 185/115
10 PULL-UPS
6 ROUNDS FOR TIME
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