400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3RDS FOR TIME
2MIN RECOVERY
THEN:
400M RUN
21 KB SWINGS 35/25
12 JUMPING PULL UPS
3RDS NOT FOR TIME
FEBRUARY 8, 2011
"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3RDS FOR TIME
2MIN RECOVERY
THEN:
400M RUN
21 KB SWINGS 35/25
12 JUMPING PULL UPS
3RDS NOT FOR TIME
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3RDS FOR TIME
2MIN RECOVERY
THEN:
400M RUN
21 KB SWINGS 35/25
12 JUMPING PULL UPS
3RDS NOT FOR TIME
FEBRUARY 7, 2011
"CFU SUPER BOWL II"
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 KTE
30 KBSP
400M RUN
20 PULL-UPS
20 BURPEES
20 DEADLIFTS 135/95
15 THRUSTERS 95/65
15 CLEANS PRESS 95/65
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10OM SPRINT
20 LUNGES EACH LEG
20 BALL SLAMS
15 WALL BALL
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY
TOTAL UP POINTS THE GOAL IS 90POINTS
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 KTE
30 KBSP
400M RUN
20 PULL-UPS
20 BURPEES
20 DEADLIFTS 135/95
15 THRUSTERS 95/65
15 CLEANS PRESS 95/65
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10OM SPRINT
20 LUNGES EACH LEG
20 BALL SLAMS
15 WALL BALL
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY
TOTAL UP POINTS THE GOAL IS 90POINTS
FEBRUARY 4, 2011
"MIND F%%KER"
10 THRUSTERS
9 SQUAT CLEANS
8 PUSH PRESS
7 HANG POWER CLEANS
6 FRONT SQUATS
5 PUSH JERK
4 HANG SQUAT CLEANS
3 POWER CLEANS
2 SHOULDER PRESS
1 OHS
@115/75
12 MIN AMRAP
1 MIN RECOVERY
THEN:
5 BOX JUMPS 32/24
5 KB SWINGS 70/50
10 GHD SIT UPS
10 PUSH UPS
5 RDS FOR TIME
10 THRUSTERS
9 SQUAT CLEANS
8 PUSH PRESS
7 HANG POWER CLEANS
6 FRONT SQUATS
5 PUSH JERK
4 HANG SQUAT CLEANS
3 POWER CLEANS
2 SHOULDER PRESS
1 OHS
@115/75
12 MIN AMRAP
1 MIN RECOVERY
THEN:
5 BOX JUMPS 32/24
5 KB SWINGS 70/50
10 GHD SIT UPS
10 PUSH UPS
5 RDS FOR TIME
FEBRUARY 3, 2011
20 WALKING LUNGES 25/15 KBx2
FARMERS WALK BACK
9 SIT UPS
6 HSPU
3 BURPEES W/ CLAPPING PUSH UP
20 UNBROKEN DBL UNDERS
20MIN AMRAP
FARMERS WALK BACK
9 SIT UPS
6 HSPU
3 BURPEES W/ CLAPPING PUSH UP
20 UNBROKEN DBL UNDERS
20MIN AMRAP
FEBRUARY 1, 2011
"CROSSFIT TOTAL"
BACK SQUAT
OH PRESS
DEADLIFT
FIND YOUR 1 MAX REP
IN ONLY 3 ATTEMPTS EACH MOVEMENT
BACK SQUAT
OH PRESS
DEADLIFT
FIND YOUR 1 MAX REP
IN ONLY 3 ATTEMPTS EACH MOVEMENT
JANUARY 28, 2011
"BALLS OUT"
10 SDHP 95/65
15BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 THRUSTERS 95/65
15 BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 BALL SLAM 25/15
15 GHD SIT UPS
6 MIN AMRAP
THEN:
DBL UNDER
2 MIN AMRAP
10 SDHP 95/65
15BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 THRUSTERS 95/65
15 BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 BALL SLAM 25/15
15 GHD SIT UPS
6 MIN AMRAP
THEN:
DBL UNDER
2 MIN AMRAP
JANUARY 27, 2011
40 DBL UNDERS
30 BOX JUMPS 24/20
25 SIT UPS
20 THRUSTERS 75/45
15 V UPS
10 BURPEES
4 RDS FOR TIME
30 BOX JUMPS 24/20
25 SIT UPS
20 THRUSTERS 75/45
15 V UPS
10 BURPEES
4 RDS FOR TIME
JANUARY 25, 2011
'TORNADO"
5 HSPU
5 BOX JUMPS 32/24
10 DEADLIFT 135/95 or OHS 95/65
10 C2B PULL UPS
20 DBL UNDERS UNBROKEN
7 RDS FOR TIME
35 MIN MAX
5 HSPU
5 BOX JUMPS 32/24
10 DEADLIFT 135/95 or OHS 95/65
10 C2B PULL UPS
20 DBL UNDERS UNBROKEN
7 RDS FOR TIME
35 MIN MAX
JANUARY 24, 2011
"THE ALPHA LION"
3 MUSCLE UPS
6 PUSH UPS
9 SQUAT JUMPS
12 MIN AMRAP
THEN:
10 LUNGES 25/15 DB
THRUSTERS 25/15 DB
1,2,3,4,5,6,7,8,9,10, ETC.
50M SPRINT
12 MIN AMRAP
3 MUSCLE UPS
6 PUSH UPS
9 SQUAT JUMPS
12 MIN AMRAP
THEN:
10 LUNGES 25/15 DB
THRUSTERS 25/15 DB
1,2,3,4,5,6,7,8,9,10, ETC.
50M SPRINT
12 MIN AMRAP
JANUARY 22, 2011
"KB IS BACK"
KB SWING
KB SNATCH
BUS DRIVERS
SIT UPS W/ KB
KBSP
24 * 16 * 8 *
* = 50 DBL UNDERS OR 200M SPRINT
ALL DONE WITH 50/35
FOR TIME
KB SWING
KB SNATCH
BUS DRIVERS
SIT UPS W/ KB
KBSP
24 * 16 * 8 *
* = 50 DBL UNDERS OR 200M SPRINT
ALL DONE WITH 50/35
FOR TIME
JANUARY 20, 2011
"BARS ARE IN"
DEADLIFT 185/115
CLEANS 185/115
PUSH PRESS 185/115
6,6,4,4,2
T2B
10,10,8,8,6
DBL UNDERS
50,40,30,20,10
FOR TIME
DEADLIFT 185/115
CLEANS 185/115
PUSH PRESS 185/115
6,6,4,4,2
T2B
10,10,8,8,6
DBL UNDERS
50,40,30,20,10
FOR TIME
JANUARY 17, 2011
“50 DOWN BY 2”
200 WALL BALL 20/16
150 BURPEES
100 MAN-MAKERS
50 BOX JUMPS 32/24
FOR TIME
IN TEAMS OF 2
200 WALL BALL 20/16
150 BURPEES
100 MAN-MAKERS
50 BOX JUMPS 32/24
FOR TIME
IN TEAMS OF 2
JANUARY 15, 2011
“CHIPPER TRAINER”
25 LUNGES EACH LEG
20 PULL UPS
50 BOX JUMPS 24/18
20 DBL UNDERS
25 RING DIPS
20 K2E
30 KB SWINGS 50/35
30 SIT UPS
20 HANG SQUAT CLEAN 95/65
25 BACK EXT
30 WALL BALL 20/16
30 DBL UNDERS
3 ROPE CLIMB
FOR TIME
25 LUNGES EACH LEG
20 PULL UPS
50 BOX JUMPS 24/18
20 DBL UNDERS
25 RING DIPS
20 K2E
30 KB SWINGS 50/35
30 SIT UPS
20 HANG SQUAT CLEAN 95/65
25 BACK EXT
30 WALL BALL 20/16
30 DBL UNDERS
3 ROPE CLIMB
FOR TIME
JANUARY 13, 2011
“BREAKS OVER”
AMRAP IN 6MINS
3 SQUAT CLEANS 185/115
6 HSPU
2MIN RECOVER
AMRAP IN 6MINS
3 G2OH 185/115
6 STRICT PULL UPS
2MIN RECOVER
AMRAP IN 6MINS
3 DEADLIFTS 185/115
6 BURPEES
2MIN RECOVER
100 DBL UNDERS
AMRAP IN 6MINS
3 SQUAT CLEANS 185/115
6 HSPU
2MIN RECOVER
AMRAP IN 6MINS
3 G2OH 185/115
6 STRICT PULL UPS
2MIN RECOVER
AMRAP IN 6MINS
3 DEADLIFTS 185/115
6 BURPEES
2MIN RECOVER
100 DBL UNDERS
JANUARY 12, 2011
"CFU 30/30"
400M RUN
30 WALL BALL
30 SIT UPS
400M RUN
30 KB SWINGS 50/35
30 SQUATS
400M RUN
30 PULL UPS
400M RUN
30 PULL UPS
400M RUN
30 SQUATS
30 KB SWINGS 50/35
400M RUN
30 SIT UPS
30 WALL BALL
400M RUN
FOR TIME
400M RUN
30 WALL BALL
30 SIT UPS
400M RUN
30 KB SWINGS 50/35
30 SQUATS
400M RUN
30 PULL UPS
400M RUN
30 PULL UPS
400M RUN
30 SQUATS
30 KB SWINGS 50/35
400M RUN
30 SIT UPS
30 WALL BALL
400M RUN
FOR TIME
JANUARY 10, 2011
“TOUCHDOWN”
7 PUSH PRESS 95/65
14 LUNGES 95/65 (7 each leg)
7 PUSH UPS
14 SQUATS
7 BURPEES
14 SIT UPS
7 RFT
7 PUSH PRESS 95/65
14 LUNGES 95/65 (7 each leg)
7 PUSH UPS
14 SQUATS
7 BURPEES
14 SIT UPS
7 RFT
JANUARY 8, 2011
“IT HURTS SO GOOD”
30 BURPEE-CLAP PUSH UPS/LONG JUMPS
100 OH WALKING LUNGES 45/25 PLATE
400M RUN
4 RFT
TEAMS OF 2
30 BURPEE-CLAP PUSH UPS/LONG JUMPS
100 OH WALKING LUNGES 45/25 PLATE
400M RUN
4 RFT
TEAMS OF 2
JANUARY 7, 2011
“MARY”
5 HSPU
10 ONE-LEG SQUATS
15 PULL UPS
AMRAP IN 20 MINS
OR
"RANKEL"
6 DEADLIFTS 225/135
7 BURPEE PULL UPS
10 KB SWINGS 70/50
200M RUN
AMRAP IN 20 MINS
5 HSPU
10 ONE-LEG SQUATS
15 PULL UPS
AMRAP IN 20 MINS
OR
"RANKEL"
6 DEADLIFTS 225/135
7 BURPEE PULL UPS
10 KB SWINGS 70/50
200M RUN
AMRAP IN 20 MINS
JANUARY 6, 2011
“COUP DE GRACE”
THRUSTERS 45 0R 25/15
BALL SLAMS 25/20
KB SWINGS 35/25
PRESS 45 OR 25/15
DBL UNDERS
RECOVER
1 MIN AMRAP EACH MOVEMENT
4 ROUNDS
THRUSTERS 45 0R 25/15
BALL SLAMS 25/20
KB SWINGS 35/25
PRESS 45 OR 25/15
DBL UNDERS
RECOVER
1 MIN AMRAP EACH MOVEMENT
4 ROUNDS
JANUARY 5, 2011
“DOUBLE PYRAMID”
800M RUN
60 SIT UPS
60 DBL UNDERS
50 BOX JUMPS 24/20"
50 DBL UNDERS
40 PULL UPS
40 DBL UNDERS
30 RING DIPS
30 DBL UNDERS
20 DEADLIFTS (185# / 115#)
20 DBL UNDERS
10 PISTOLS (5 EACH)
10 DBL UNDERS
5 HSPU
5 DBL UNDERS
800M RUN
800M RUN
60 SIT UPS
60 DBL UNDERS
50 BOX JUMPS 24/20"
50 DBL UNDERS
40 PULL UPS
40 DBL UNDERS
30 RING DIPS
30 DBL UNDERS
20 DEADLIFTS (185# / 115#)
20 DBL UNDERS
10 PISTOLS (5 EACH)
10 DBL UNDERS
5 HSPU
5 DBL UNDERS
800M RUN
JANUARY 4, 2011
“SWINGIN' BALLS”
25 WALL BALL 20/16
20 KB SWINGS 50/35
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 70/50
25 BURPEES
20 KB SWINGS 70/50
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 50/35
25 WALL BALL 20/16
5 MIN RECOVERY
THEN:
DEADLIFTS 275/185
BURPEE BOX JUMPS 30/24"
15-10-5
25 WALL BALL 20/16
20 KB SWINGS 50/35
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 70/50
25 BURPEES
20 KB SWINGS 70/50
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 50/35
25 WALL BALL 20/16
5 MIN RECOVERY
THEN:
DEADLIFTS 275/185
BURPEE BOX JUMPS 30/24"
15-10-5
JANUARY 3, 2011
"MED BALL DROP"
400M RUN
MB PUSH-UPS
MB SQUAT JUMPS
MB BALL SLAMS
1,1,1,2,2,2,3,3,3,...15,15,15
IN TEAMS OF 2
WHILE P1 IS RUNNING
P2 WILL PERFORM MOVEMENTS ABOVE
START 1REP EACH,2REPS EACH UNTIL P1 IS DONE
SWITCH AND CONTINUE FOR 30 MIN
400M RUN
MB PUSH-UPS
MB SQUAT JUMPS
MB BALL SLAMS
1,1,1,2,2,2,3,3,3,...15,15,15
IN TEAMS OF 2
WHILE P1 IS RUNNING
P2 WILL PERFORM MOVEMENTS ABOVE
START 1REP EACH,2REPS EACH UNTIL P1 IS DONE
SWITCH AND CONTINUE FOR 30 MIN
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