100M SPRINT
40 KTE
25 DBL UNDERS
KB SWINGS
SQUATS JUMPS
21,15,9
100M SPRINT
40 BUS DRIVERS
25 DBL UNDERS
WALLBALL
PUSH-UPS
21,15,9
100M SPRINT
40 V-UPS
25 DBL UNDER
LUNGES
KB SWING
21,15,9
100M SPRINT
40 SITUPS
25 DBL UNDER
MARCH 29, 2010
"FRAN GONE REAL BAD"
THRUSTERS 95/65
90 SEC MAX REPS
PULL-UPS
90 SEC MAX REPS
BURPEE BOX JUMPS
90 SEC MAX REPS
60 SEC RECOVERY
MINIMUM 3 ROUNDS
MAX 6 ROUNDS
200 REPS TOTAL IN FEWEST ROUNDS
THRUSTERS 95/65
90 SEC MAX REPS
PULL-UPS
90 SEC MAX REPS
BURPEE BOX JUMPS
90 SEC MAX REPS
60 SEC RECOVERY
MINIMUM 3 ROUNDS
MAX 6 ROUNDS
200 REPS TOTAL IN FEWEST ROUNDS
MARCH 27, 2010
JUMP ROPE
100 EACH ROUND
LAT. BALL SLAMS
20,6,10,16
PULL-UPS
5,10,15,20
THRUSTERS
10,15,20,5
KB SWINGS
15,20,5,10
FOR TIME
100 EACH ROUND
LAT. BALL SLAMS
20,6,10,16
PULL-UPS
5,10,15,20
THRUSTERS
10,15,20,5
KB SWINGS
15,20,5,10
FOR TIME
MARCH 26, 2010
20 OHS 75/55
20 BUS DRIVERS 35/20
30 FRONT SQUATS 95/65 +CHAIN
30 V UPS
40 BACK SQUATS 135/105 +CHAIN
40 MB SIT UP 25/15
50 SQUATS
50 KTE
THEN:
"ANNIE"
DB UNDERS
SIT UPS
50 40 30 20 10
20 BUS DRIVERS 35/20
30 FRONT SQUATS 95/65 +CHAIN
30 V UPS
40 BACK SQUATS 135/105 +CHAIN
40 MB SIT UP 25/15
50 SQUATS
50 KTE
THEN:
"ANNIE"
DB UNDERS
SIT UPS
50 40 30 20 10
MARCH 25, 2010
1 CLEAN & JERK
1 CINDY
2 CLEAN & JERK
1 CINDY
3 CLEAN & JERK
1 CINDY
4 CLEAN & JERK
1 CINDY
5 CLEAN & JERK
1 CINDY
4 CLEAN & JERK
1 CINDY
3 CLEAN & JERK
1 CINDY
2 CLEAN & JERK
1 CINDY
1 CLEAN & JERK
135/85 0R 155/105 COMPETITION WT
FOR TIME
THEN:
"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
MAX ROUNDS IN 10 MIN
1 CINDY
2 CLEAN & JERK
1 CINDY
3 CLEAN & JERK
1 CINDY
4 CLEAN & JERK
1 CINDY
5 CLEAN & JERK
1 CINDY
4 CLEAN & JERK
1 CINDY
3 CLEAN & JERK
1 CINDY
2 CLEAN & JERK
1 CINDY
1 CLEAN & JERK
135/85 0R 155/105 COMPETITION WT
FOR TIME
THEN:
"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
MAX ROUNDS IN 10 MIN
MARCH 24, 2010
"RUNNING WITHOUT ABS OR ARMS"
800M RUN
SUP. TRI EXT
SUP. CURLS
21-15-9
400M RUN
BUS DRIVER
SIT-UPS
21-15-9
800M RUN
DIAMOND PUSH-UPS
JUMPING PULL-UPS
21-15-9
400M RUN
V-UPS
FLUTTER KICKS
21-15-9
800M RUN
FOR TIME
800M RUN
SUP. TRI EXT
SUP. CURLS
21-15-9
400M RUN
BUS DRIVER
SIT-UPS
21-15-9
800M RUN
DIAMOND PUSH-UPS
JUMPING PULL-UPS
21-15-9
400M RUN
V-UPS
FLUTTER KICKS
21-15-9
800M RUN
FOR TIME
MARCH 23, 2010
"LAST MINUTES"
10 SUP. K2C/PUSH-UPS
15 BALL SLAMS
20 KB SWING
15 BOX JUMPS
10 REV. PULL-UPS
5 ROUNDS FOR TIME
10 SUP. K2C/PUSH-UPS
15 BALL SLAMS
20 KB SWING
15 BOX JUMPS
10 REV. PULL-UPS
5 ROUNDS FOR TIME
MARCH 22, 2010
30m LUNGES (15m FORWARD 15m BACKWARDS)
30m LUNGES OH 45/25 PLATE
30m LUNGES SUITE CASE HOLD 35/20KB
30m LUNGES OH 45/25 PLATE
30m LUNGES SUITE CASE HOLD 35/20KB
30m LUNGES (15m FORWARD 15m BACKWARDS)
12min max rounds
Then:
30/30 Push Press
30sec work 30sec recover
4 rounds
“Recovery” is taken in compromised position
with DBs locked-out, overhead.
Then:
30/30 Squat
30sec work 30sec recover
4 rounds
“Recovery” is taken at the bottom of
the Squat with thighs parallel to the floor
Then:
KB Snatch + Atomic Sit-up
25-20-15-10-5
KB Swing + Push-up
25-20-15-10-5
Then:
100 KTE
NOT FOR TIME
30m LUNGES OH 45/25 PLATE
30m LUNGES SUITE CASE HOLD 35/20KB
30m LUNGES OH 45/25 PLATE
30m LUNGES SUITE CASE HOLD 35/20KB
30m LUNGES (15m FORWARD 15m BACKWARDS)
12min max rounds
Then:
30/30 Push Press
30sec work 30sec recover
4 rounds
“Recovery” is taken in compromised position
with DBs locked-out, overhead.
Then:
30/30 Squat
30sec work 30sec recover
4 rounds
“Recovery” is taken at the bottom of
the Squat with thighs parallel to the floor
Then:
KB Snatch + Atomic Sit-up
25-20-15-10-5
KB Swing + Push-up
25-20-15-10-5
Then:
100 KTE
NOT FOR TIME
MARCH 20, 2010
"NOT NICE"
IN TEAMS OF 3
P1
4 BURPEE BOX JUMPS
4 BURPEE PULL UPS
4 BURPEE LAT JUMPS
4 RENEGADE ROWS
WHILE P2
HOLDS PLANKS
WHILE P3
HOLD WALL SQUATS
10 ROUNDS FOR TIME
OR 35 MIN MAX
1 ROUND = ALL SECTIONS COMPLETED BY ALL 3 ATHLETES
IN TEAMS OF 3
P1
4 BURPEE BOX JUMPS
4 BURPEE PULL UPS
4 BURPEE LAT JUMPS
4 RENEGADE ROWS
WHILE P2
HOLDS PLANKS
WHILE P3
HOLD WALL SQUATS
10 ROUNDS FOR TIME
OR 35 MIN MAX
1 ROUND = ALL SECTIONS COMPLETED BY ALL 3 ATHLETES
MARCH 18, 2010
25 AIR SQUATS
25 PUSH UPS
25 PULL UPS
25 SIT UPS
50 AIR SQUATS
50 PUSH UPS
50 PULL UPS
50 SIT UPS
75 AIR SQUATS
75 PUSH UPS
75 PULL UPS
75 SIT UPS
FOR TIME
25 PUSH UPS
25 PULL UPS
25 SIT UPS
50 AIR SQUATS
50 PUSH UPS
50 PULL UPS
50 SIT UPS
75 AIR SQUATS
75 PUSH UPS
75 PULL UPS
75 SIT UPS
FOR TIME
MARCH 19, 2010
12 ONE ARM KB SWING 50/35
12 ONE ARM KB SNATCH 50/35
12 ONE ARM KB POWER CLEAN 50/35
12 GOBLET SQUATS 50/35
6 TGU 50/35
4 ROUNDS FOR TIME
12 ONE ARM KB SNATCH 50/35
12 ONE ARM KB POWER CLEAN 50/35
12 GOBLET SQUATS 50/35
6 TGU 50/35
4 ROUNDS FOR TIME
MARCH 17, 2010
"DBL UNDER THE RAINBOW"
800M RUN
50 SITUPS
50 DBL UNDERS (150)
40 BOX JUMPS
40 DBL UNDERS (120)
30 PULLUPS
800M RUN
30 HSPU
40 DBL UNDERS (120)
40 DEEP SQUATS
50 DBL UNDERS (150)
50 KTE
800M RUN
FOR TIME
800M RUN
50 SITUPS
50 DBL UNDERS (150)
40 BOX JUMPS
40 DBL UNDERS (120)
30 PULLUPS
800M RUN
30 HSPU
40 DBL UNDERS (120)
40 DEEP SQUATS
50 DBL UNDERS (150)
50 KTE
800M RUN
FOR TIME
MARCH 16, 2010
10 180°BALL SLAMS
15 DIAGONAL KB SWINGS L
25 LATE. TUCK JUMPS
25 SPEED TAPS
15 DIAGONAL KB SWINGS R
10 180°BALL SLAMS
4 ROUNDS FOR TIME
15 DIAGONAL KB SWINGS L
25 LATE. TUCK JUMPS
25 SPEED TAPS
15 DIAGONAL KB SWINGS R
10 180°BALL SLAMS
4 ROUNDS FOR TIME
MARCH 15, 2010
"WORSE THAN FAY"
STATION 1:
5 DEADLIFTS 225/155
5 CLAPPING PUSH-UPS
STATION 2:
5 SQUAT CLEAN 135/95
5 RING DIPS
STATION 3:
5 SDHP 135/95
5 DBL UNDERS (15 SINGLES)
STATION 4:
5 KB SWINGS
5 BURPEE BOX JUMPS
STATION 5:
5 THRUSTERS 95/65
5 PULL-UPS
MAX ROUNDS IN 5 MIN. AT EACH STATION
1 MIN. RECOVERY BETWEEN STATIONS
POST TOTAL ROUNDS PERFORMED FOR SCORE
STATION 1:
5 DEADLIFTS 225/155
5 CLAPPING PUSH-UPS
STATION 2:
5 SQUAT CLEAN 135/95
5 RING DIPS
STATION 3:
5 SDHP 135/95
5 DBL UNDERS (15 SINGLES)
STATION 4:
5 KB SWINGS
5 BURPEE BOX JUMPS
STATION 5:
5 THRUSTERS 95/65
5 PULL-UPS
MAX ROUNDS IN 5 MIN. AT EACH STATION
1 MIN. RECOVERY BETWEEN STATIONS
POST TOTAL ROUNDS PERFORMED FOR SCORE
MARCH 13, 2010
PART 1
200 THRUSTERS 95/65
PART 2
200 DEADLIFTS 95/65
2 BURPEES
2 PUSH-UPS
2 BOX JUMP
2 SIT-UPS
1 ROUND ON THE MIN. EVERY MIN.
WITH REMAINDER OF THE MIN. WORK ON THRUSTERS/DEADLIFTS
TWO PERSON TEAMS
ONLY 1 PERSON WORKING AT A TIME
200 THRUSTERS 95/65
PART 2
200 DEADLIFTS 95/65
2 BURPEES
2 PUSH-UPS
2 BOX JUMP
2 SIT-UPS
1 ROUND ON THE MIN. EVERY MIN.
WITH REMAINDER OF THE MIN. WORK ON THRUSTERS/DEADLIFTS
TWO PERSON TEAMS
ONLY 1 PERSON WORKING AT A TIME
MARCH 12, 2010
"YELLOW TRUCK"
5 PULL-UPS
10 KB SWINGS
15 SQUATS
20 PUSH-UPS
15 BOX JUMPS
10 KTE
5 BURPEES
6 ROUNDS FOR TIME
5 PULL-UPS
10 KB SWINGS
15 SQUATS
20 PUSH-UPS
15 BOX JUMPS
10 KTE
5 BURPEES
6 ROUNDS FOR TIME
MARCH 11, 2010
"MY CORE BY FIVE"
RUSSIAN TWIST
25,20,15,10,5
KB CHEST PRESS
20,15,10,5,25
SPEED SQUATS
15,10,5,25,20
REV PUSH-UPS
10,5,25,20,15
BUS DRIVERS
5,25,20,15,10
FOR TIME
RUSSIAN TWIST
25,20,15,10,5
KB CHEST PRESS
20,15,10,5,25
SPEED SQUATS
15,10,5,25,20
REV PUSH-UPS
10,5,25,20,15
BUS DRIVERS
5,25,20,15,10
FOR TIME
MARCH 10, 2010
"RUN FRAN RUN"
800M RUN
21 THRUSTERS 95/65
21 PULL-UPS
800M RUN
15 THRUSTERS 95/65
15 PULL-UPS
800M RUN
9 THRUSTERS 95/65
9 PULL-UPS
800M RUN
FOR TIME
800M RUN
21 THRUSTERS 95/65
21 PULL-UPS
800M RUN
15 THRUSTERS 95/65
15 PULL-UPS
800M RUN
9 THRUSTERS 95/65
9 PULL-UPS
800M RUN
FOR TIME
MARCH 9, 2010
"THE COLD IS GONE"
WALLBALL
PULL-UPS
20,15,10,5
KB SWING
SIT-UPS
20,15,10,5
BOX JUMPS
PUSH-UPS
20,15,10,5
2 ROUNDS FOR TIME
MAX TIME 30MIN
WALLBALL
PULL-UPS
20,15,10,5
KB SWING
SIT-UPS
20,15,10,5
BOX JUMPS
PUSH-UPS
20,15,10,5
2 ROUNDS FOR TIME
MAX TIME 30MIN
MARCH 8, 2010
"KO BLOW"
12 SQUATS
10 BOX JUMPS
8 LUNGES EACH LEG
6 BUS DRIVERS
4 LAT BALL SLAMS
2 BURPEES
MAX ROUNDS IN 3MINS RECOVER 1MIN
FOR 4 ROUNDS
12 SIT-UPS
10 DYNAMIC PUSH-UPS
8 SQUAT JUMPS
6 KB SNATCH
4 KB PRESS
2 BURPESS
MAX ROUNDS IN 3MINS RECOVER 1MIN
FOR 4 ROUNDS
12 SQUATS
10 BOX JUMPS
8 LUNGES EACH LEG
6 BUS DRIVERS
4 LAT BALL SLAMS
2 BURPEES
MAX ROUNDS IN 3MINS RECOVER 1MIN
FOR 4 ROUNDS
12 SIT-UPS
10 DYNAMIC PUSH-UPS
8 SQUAT JUMPS
6 KB SNATCH
4 KB PRESS
2 BURPESS
MAX ROUNDS IN 3MINS RECOVER 1MIN
FOR 4 ROUNDS
MARCH 6, 2010
"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
MARCH 4, 2010
"OCHO CINCO GET LOW"
8 HSPU
8 L PULL-UPS
8 RING DIPS
8 PUSH-UPS (HANDS ROTATED BACKWARDS)
5 ROUNDS
THEN:
8 LUNGES L
8 BOX JUMPS
8 LUNGES R
8 GOBLET SQUATS
5 ROUNDS
FOR TIME
8 HSPU
8 L PULL-UPS
8 RING DIPS
8 PUSH-UPS (HANDS ROTATED BACKWARDS)
5 ROUNDS
THEN:
8 LUNGES L
8 BOX JUMPS
8 LUNGES R
8 GOBLET SQUATS
5 ROUNDS
FOR TIME
MARCH 3, 2010
"CORE CHORE"
200M RUN
50 SIT-UPS
400M RUN
40 GHD SIT-UPS
400M RUN
30 TOES TO BAR
400M RUN
40 GHD SIT-UPS
400M RUN
50 SIT-UPS
200M RUN
FOR TIME
200M RUN
50 SIT-UPS
400M RUN
40 GHD SIT-UPS
400M RUN
30 TOES TO BAR
400M RUN
40 GHD SIT-UPS
400M RUN
50 SIT-UPS
200M RUN
FOR TIME
MARCH 2, 2010
"LOOKS EASY"
BOX JUMPS
LAT BALL SLAMS
PULL-UPS
KB SWINGS
DYNAMIC PUSH-UPS
15,14,13,12,11,10
FOR TIME
BOX JUMPS
LAT BALL SLAMS
PULL-UPS
KB SWINGS
DYNAMIC PUSH-UPS
15,14,13,12,11,10
FOR TIME
MARCH 1, 2010
"BLACK JACK"
21 OHS
21 DEADLIFTS
21 PULL-UPS
21 CLEAN PRESS
21 SDHP
21 BURPEES
135/95 = 2 ROUNDS
115/75 = 3 ROUNDS
95/55 = 4 ROUNDS
75/35 = 5 ROUNDS
35 MIN TIME LIMIT
21 OHS
21 DEADLIFTS
21 PULL-UPS
21 CLEAN PRESS
21 SDHP
21 BURPEES
135/95 = 2 ROUNDS
115/75 = 3 ROUNDS
95/55 = 4 ROUNDS
75/35 = 5 ROUNDS
35 MIN TIME LIMIT
Subscribe to:
Posts (Atom)