"CROSSFIT TOTAL"
SQUAT 1
PRESS 1
DEADLIFT 1
THEN:
"CFU 911"
9 BURPEE BOX JUMPS
11 THRUSTERS
9 PULL-UPS
11 KBSP
AMRAP IN 9 MINS
JUNE 19, 2010
"OUT OF MY MIND"
5 SLED PULL 90/50 (15FT)
5 MB TOSS 25/15
5 PULL-UPS
5 KB SWINGS 50/35
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
THEN:
3 POWER CLEANS 135/95
6 PUSH-UPS
9 SQUATS
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
THEN:
BURPEES
BOX JUMPS
PUSH-UPS 45/25 PLATE
INVERTED ROWS
2,4,6,8,10
20 THRUSTERS 25/10 PLATE
THRUSTERS AFTER EACH SET
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
5 SLED PULL 90/50 (15FT)
5 MB TOSS 25/15
5 PULL-UPS
5 KB SWINGS 50/35
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
THEN:
3 POWER CLEANS 135/95
6 PUSH-UPS
9 SQUATS
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
THEN:
BURPEES
BOX JUMPS
PUSH-UPS 45/25 PLATE
INVERTED ROWS
2,4,6,8,10
20 THRUSTERS 25/10 PLATE
THRUSTERS AFTER EACH SET
3MIN AMRAP
3MIN RECOVERY
2 ROUNDS
JUNE 18, 2010
KBSP 25,10,15,20
T2B/WIPPER 10,15,20,25
BURPEE BOX JUMPS 20,25,10,15
BUS DRIVERS 15,20,25,10
FOR TIME
T2B/WIPPER 10,15,20,25
BURPEE BOX JUMPS 20,25,10,15
BUS DRIVERS 15,20,25,10
FOR TIME
JUNE 17, 2010
"GROUND 2 OVERHEAD (G2O) WITH CINDY"
G20
OR
DEADLIFT
CLEAN PRESS
10,C,9,C,8,C,7,C,6,C,5,C,4,C,3,C,2,C,1,C
C= "CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
FOR TIME
LOOKS LIKE THIS:
10 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
9 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
8 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
G20
OR
DEADLIFT
CLEAN PRESS
10,C,9,C,8,C,7,C,6,C,5,C,4,C,3,C,2,C,1,C
C= "CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
FOR TIME
LOOKS LIKE THIS:
10 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
9 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
8 G2O
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
JUNE 14, 2010
SQUAT
5,3,3,1,1,1,PR
THEN:
"10 DROP"
10 SQUATS
10 KB SWINGS
10 PUSH-UPS
10 TUCK JUMPS
10 LUNGES
10 SIT-UPS
10 ROUNDS
OR
"MABRY MEDLEY"Central/South Texas Sectional
4/2 HSPU
8/6 G2O 135/95
12/10 BURPEES
3 ROUNDS
12 MIN MAX
5,3,3,1,1,1,PR
THEN:
"10 DROP"
10 SQUATS
10 KB SWINGS
10 PUSH-UPS
10 TUCK JUMPS
10 LUNGES
10 SIT-UPS
10 ROUNDS
OR
"MABRY MEDLEY"Central/South Texas Sectional
4/2 HSPU
8/6 G2O 135/95
12/10 BURPEES
3 ROUNDS
12 MIN MAX
JUNE 12, 2010
"HUMAN REACTION"
HUMAN SLED PULL (P1 15M PULL/P2 SITS ON SLED)
HUMAN MB TOSS (P1 30M TOSS/ P1 CARRIES P2 BACK )
HUMAN HAMMER (SLEDGE HAMMER)
GHD MB TOSS
RUBBER HUMAN (P1 SPRINT WITH BAND/P2 HOLDS BAND)
2MIN EACH MOVEMENT ROTATE BETWEEN P1 AND P2
3 ROUNDS
HUMAN SLED PULL (P1 15M PULL/P2 SITS ON SLED)
HUMAN MB TOSS (P1 30M TOSS/ P1 CARRIES P2 BACK )
HUMAN HAMMER (SLEDGE HAMMER)
GHD MB TOSS
RUBBER HUMAN (P1 SPRINT WITH BAND/P2 HOLDS BAND)
2MIN EACH MOVEMENT ROTATE BETWEEN P1 AND P2
3 ROUNDS
JUNE 11, 2010
"FRIDAY NIGHT FEVER"
HSPU
CHIN UPS
RING DIPS
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
3MIN RECOVERY
BURPEE BOX JUMPS
MAN MAKERS 20/10
KBSP 35/20
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
3MIN RECOVERY
DEALIFTS 95/45
HANG CLEANS 95/45
PUSH PRESS 95/45
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
THEN:
200 REPS OF MANY AB MOVEMENT
HSPU
CHIN UPS
RING DIPS
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
3MIN RECOVERY
BURPEE BOX JUMPS
MAN MAKERS 20/10
KBSP 35/20
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
3MIN RECOVERY
DEALIFTS 95/45
HANG CLEANS 95/45
PUSH PRESS 95/45
1,1,1,3,3,3,5,5,5
AMRAP IN 9MINS
SPRINT 50M
THEN:
200 REPS OF MANY AB MOVEMENT
JUNE 10, 2010
"ABDOMINAL SPEED"
SPEED STEP
KTE
LAT JUMPS
V-UPS
JUMP ROPE
PLANKS
1MIN MAX REPS PER MOVEMENT
1MIN RECOVERY
4 ROUNDS
SPEED STEP
KTE
LAT JUMPS
V-UPS
JUMP ROPE
PLANKS
1MIN MAX REPS PER MOVEMENT
1MIN RECOVERY
4 ROUNDS
JUNE 9,2010
"CITY FAIR"
200M RUN
THEN:
20 KB SWING 50/35
200M RUNN
20 PUSH-UPS(CLAPPING)
200M RUN
20 BOX JUMPS 32/24
200M RUN
20 LUNGES EACH LEG
200M RUN
20 BALL SLAMS 25/15 OR 10REPS @ 50LB
200M RUN
5 MUSCLE UPS OR 10 PULL-UPS & 10 DIPS
200M RUN
20 BURPEES
200M RUN
2 ROUNDS FOR TIME
200M RUN
THEN:
20 KB SWING 50/35
200M RUNN
20 PUSH-UPS(CLAPPING)
200M RUN
20 BOX JUMPS 32/24
200M RUN
20 LUNGES EACH LEG
200M RUN
20 BALL SLAMS 25/15 OR 10REPS @ 50LB
200M RUN
5 MUSCLE UPS OR 10 PULL-UPS & 10 DIPS
200M RUN
20 BURPEES
200M RUN
2 ROUNDS FOR TIME
JUNE 8,2010
POWER CLEAN
5,3,3,1,1,1,1
FOR PR
THEN:
"MY BEARS"
1 CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
70 ROUNDS
2 PERSON TEAMS
ONCE THE WIEGHT IS PICKED UP,
MUST NOT BE PUT DOWN.
THE PENALTY FOR PUTTING WEIGHT DOWN IS
CARRY YOUR PARTNER 25M SWITCH CARRY OTHER PARTNER BACK 25M
THEN:
JUMP ROPE
FLUTTER KICK (2COUNT)
50,40,30,20
5,3,3,1,1,1,1
FOR PR
THEN:
"MY BEARS"
1 CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
70 ROUNDS
2 PERSON TEAMS
ONCE THE WIEGHT IS PICKED UP,
MUST NOT BE PUT DOWN.
THE PENALTY FOR PUTTING WEIGHT DOWN IS
CARRY YOUR PARTNER 25M SWITCH CARRY OTHER PARTNER BACK 25M
THEN:
JUMP ROPE
FLUTTER KICK (2COUNT)
50,40,30,20
JUNE 7,2010
"NOT WORTHY"
SQUATS 80,64,48,32,24,12
KB SWING 40,32,24,16,12,6
PULL-UPS 20,16,12,8,6,3
FOR TIME
SQUATS 80,64,48,32,24,12
KB SWING 40,32,24,16,12,6
PULL-UPS 20,16,12,8,6,3
FOR TIME
JUNE 2, 2010
800M RUN
(8) BOX JUMPS
400M RUN
(8) OH ROTATION 45/25PLATE
400M RUN
(8) HANG CLEAN 75/45
400M RUN
(8) RING ROWS
400M RUN
(8)=8 ROUNDS
TABATA
20SEC WORK
10SEC RECOVERY
THEN:
100 BUS DRIVERS 35/20
MAX TIME 4MIN
(8) BOX JUMPS
400M RUN
(8) OH ROTATION 45/25PLATE
400M RUN
(8) HANG CLEAN 75/45
400M RUN
(8) RING ROWS
400M RUN
(8)=8 ROUNDS
TABATA
20SEC WORK
10SEC RECOVERY
THEN:
100 BUS DRIVERS 35/20
MAX TIME 4MIN
JUNE 1, 2010
"LA LOCA"
KB SWING 35/20
MOUNTAIN CLIMBERS
SQUATS
BURPEES
DB PRESS 25/15
200M RUN
20,18,16,14,12,10
FOR TIME
KB SWING 35/20
MOUNTAIN CLIMBERS
SQUATS
BURPEES
DB PRESS 25/15
200M RUN
20,18,16,14,12,10
FOR TIME
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