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

MAY 31, 2009

ACTIVE RECOVERY

MAY 30, 2009

5K
FOR TIME

MAY 29, 2009

DEADLIFT 135LB
LUNGES WITH BAND
PULL-UPS
BOX JUMPS
KTE
40 SEC WORK
15 SEC RECOVERY TO NEXT STATION
SPRINT 50M
6 ROUNDS

MAY 28, 2009

10 24" BOX JUMPS
10 BURPEE LONG JUMP
10 BURPEE TUCK JUMP
10 BURPEE 16" BOX JUMP
10 24" BOX JUMPS
50M SPRINT
5MIN ROUNDS TIME LEFT IS RECOVERY
4 ROUNDS

MAY 27, 2009

"CUDA"
WALKING LUNGES WITH DB
RENEGADE ROWS WITH A PUSH-UP
SDLHP
50, 40, 30, 20, 10
STAIRS BETWEEN ROUNDS
MALE 25LB/FEMALE 15LB

MAY 26, 2009

"THREE 400"
400M RUN WITH 35LB KB
100 SIT-UPS
100 KBSP
100 PUSH-UPS
100 KTE
400M RUN
SPRINT 75M AFTER EVERY 50 REPS
COMPLETE WITH A PARTNER, ONE PERSON WORKING
AT A TIME

MAY 25, 2009

"SHIT'S WEAK"
25 WALL BALL
25 BOX JUMPS
500M ROW
3 ROUNDS FOR TIME

MAY 24, 2009

ACTIVE RECOVERY

MAY 23, 2009

"O. H. S. WITH A BRAKE"
100 OHS (M95/W65)
ON THE MIN EVERY MIN YOU MUST COMPLETE
5 KTE
3 BURPEES
CONTINUE UNTIL OHS ARE DONE
OR
200 OHS (M65/W45)
ON THE MIN EVERY MIN YOU MUST COMPLETE
5 KTE
3 BURPEES
CONTINUE UNTIL OHS ARE DONE

MAY 22, 2009

"LOUDER THAN 10 PLUS"
5 BALLSLAMS
10 PUSH-UPS
15 KB SWINGS
MAX ROUNDS IN 20MINS

MAY 21, 2009

"TABATA THIS & THAT"
JUMP-ROPE 4ROUNDS
BALLSLAMS 6ROUNDS
FLUTTER KICKS 6ROUNDS
PLANKS 6ROUNDS
V-UPS 6ROUNDS
SQUATS 6R0UNDS
JUMP-ROPE 4ROUNDS
WORK 20SEC + RECOVER 10SEC = 1ROUND
MAX REPS

MAY 20, 2009

"WEST TAMPA HOLD"
100 PUSH-UP / HOLD IN THE UP POSITION
100 SQUATS / HOLD AT THE BOTTOM WITH 25LB
100 SIT-UPS / HOLD 25LB UP AND FEET 6' OFF THE GROUND
100 RENEGADE ROWS / HOLD 25LB ABOVE HEAD
100 JUMP ROPE / HOLD AT THE BOTTOM WITH 25LB
2 ROUND NOT FOR TIME
2 PERSON TEAM WOD
P1 WORKS ON THE 100 / P2 HOLDS
P2 WORKS ON THE 100 / P1 HOLDS
UNTIL THE 100 REPS ARE COMPLETE

MAY 19, 2009

"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
MAX ROUNDS IN 20 MINS

MAY 18, 2009

"BABY BLUES"
L - SNATCHES
L - THRUSTERS
L - STEP-UPS 18'
L - KB SWINGS
R - SNATCHES
R - THRUSTERS
R - STEP-UPS 18'
R - KB SWINGS
100M RUN

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB

"CROSSFIT BASEBALL"
50M SPRINT
1ST BASE 10 PUSH-UPS
50M SPRINT
2ND BASE 10 SQUATS
50M SPRINT
3RD BASE 10 SIT-UPS
50M SPRINT
HOME PLATE 10 REPS OF
ANY FOLLOWING

Crazy lady