TABATA
JUMP ROPE
KB SQUAT
KB SIT-UPS
MOUNTAIN CLIMBER
20SEC WORK 10 RECOVERY
8 ROUNDS EACH EXERCISE
MAX REPS
MARCH 18, 2009
"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
KB SWING, KB SNATCH, KB CLEAN
BOX JUMPS, BALL SLAMS, WALL BALL
BURPEES, SDHP, KBSP, PRESS, HSPU
MAX ROUNDS IN 25MINS
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
KB SWING, KB SNATCH, KB CLEAN
BOX JUMPS, BALL SLAMS, WALL BALL
BURPEES, SDHP, KBSP, PRESS, HSPU
MAX ROUNDS IN 25MINS
MARCH 16, 2009
"PAIN FOR FUN"
100M KB FARMERS WALK
50 KB SDHP
50 KB CLEAN/PRESS 25 EACH SIDE
50 KB SWINGS
100M KB WAITERS WALK
50 KB FIGURE 8
50 KB SWINGS
50 KB DEADLIFTS
100M BROAD JUMPS
50 KB SIT-UPS
50 KB SNATCH 25 EACH SIDE
50 KB SQUATS
100M KB LUNGES
FOR TIME
100M KB FARMERS WALK
50 KB SDHP
50 KB CLEAN/PRESS 25 EACH SIDE
50 KB SWINGS
100M KB WAITERS WALK
50 KB FIGURE 8
50 KB SWINGS
50 KB DEADLIFTS
100M BROAD JUMPS
50 KB SIT-UPS
50 KB SNATCH 25 EACH SIDE
50 KB SQUATS
100M KB LUNGES
FOR TIME
MARCH 14, 2009
5 BALL SLAMS
5 BOX JUMPS
10 PUSH-UPS
25M SPRINT FORWARDS
25M SPRINT BACKWARDS
MAX ROUNDS IN 20 MIN
5 BOX JUMPS
10 PUSH-UPS
25M SPRINT FORWARDS
25M SPRINT BACKWARDS
MAX ROUNDS IN 20 MIN
MARCH 13, 2009
"PULL YOUR KNEES"
ROUND 1
P1 PULL-UPS
P2 KTE
2, 4, 6, 8 UP TO 20 BACK DOWN
ROUND 2
P1 KTE
P2 PULL-UPS
2, 4, 6, 8 UP TO 20 BACK DOWN
P2 RECOVERS WHILE P1 WORKS
P1 RECOVERS WHILE P2 WORKS
FOR TIME
ROUND 1
P1 PULL-UPS
P2 KTE
2, 4, 6, 8 UP TO 20 BACK DOWN
ROUND 2
P1 KTE
P2 PULL-UPS
2, 4, 6, 8 UP TO 20 BACK DOWN
P2 RECOVERS WHILE P1 WORKS
P1 RECOVERS WHILE P2 WORKS
FOR TIME
MARCH 12, 2009
"TABATA WITH A HOLD"
20 SEC STEP UPS
10 SEC SQUAT HOLD
20 SEC FLUTTER KICK
10 SEC LEG RAISE HOLD
20 SEC BATTLE ROPE
10 SEC ROPE HOLD
20 SEC SIT-UPS
10 SEC LEG RAISE HOLD
8 ROUNDS EACH SET TOTAL 4 MIN EACH
MAX REPS
20 SEC STEP UPS
10 SEC SQUAT HOLD
20 SEC FLUTTER KICK
10 SEC LEG RAISE HOLD
20 SEC BATTLE ROPE
10 SEC ROPE HOLD
20 SEC SIT-UPS
10 SEC LEG RAISE HOLD
8 ROUNDS EACH SET TOTAL 4 MIN EACH
MAX REPS
MARCH 11, 2009
"15 UP FOR 2"
ROUND 1
KBSP
KB SQUATS
ROUND 2
RENEGADED ROW
PUSH-UPS
EVERY MIN ON THE MIN UP BY 2 FOR 15 MIN EACH ROUND
LOOKS LIKE THIS
1ST MIN 2REPS, 2ND MIN 4REPS,3RD MIN 6REPS
UNTIL YOU ARE WORKING FOR THE FULL MIN
THEN BACK DOWN FOR 15 MIN TOTAL
ROUND 1 THEN ROUND 2 15 MIN EACH ROUND
ROUND 1
KBSP
KB SQUATS
ROUND 2
RENEGADED ROW
PUSH-UPS
EVERY MIN ON THE MIN UP BY 2 FOR 15 MIN EACH ROUND
LOOKS LIKE THIS
1ST MIN 2REPS, 2ND MIN 4REPS,3RD MIN 6REPS
UNTIL YOU ARE WORKING FOR THE FULL MIN
THEN BACK DOWN FOR 15 MIN TOTAL
ROUND 1 THEN ROUND 2 15 MIN EACH ROUND
MARCH 10, 2009
TEAM WOD
2 ROPE PULL
MAX PULL-UPS
5 MIN
2 ROPE PULL
MAX KTE
5 MIN
25M TIRE FLIP
MAX THRUSTERS
5 MIN
50 JUMP ROPE
MAX GHD MB TOSS
5 MIN
25M LUNGES
MAX SQUATS
5 MIN
P1 SET WORK, P2 MAX WORK
SWITCH UNTIL TIME IS UP
2 ROPE PULL
MAX PULL-UPS
5 MIN
2 ROPE PULL
MAX KTE
5 MIN
25M TIRE FLIP
MAX THRUSTERS
5 MIN
50 JUMP ROPE
MAX GHD MB TOSS
5 MIN
25M LUNGES
MAX SQUATS
5 MIN
P1 SET WORK, P2 MAX WORK
SWITCH UNTIL TIME IS UP
MARCH 9, 2009
V-UPS
BOX JUMPS
SDHP
PRESS
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
100M SPRINT BETWEEN SET
FINISH WITH SPRINT
FOR TIME
BOX JUMPS
SDHP
PRESS
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
100M SPRINT BETWEEN SET
FINISH WITH SPRINT
FOR TIME
MARCH 7, 2009
25 KB SWINGS
25 BOX JUMPS
25 LUNGES (EACH LEG)
25 BALL SLAMS
25 PRESS
25 BURPEES
25 WALL BALL
25 SIT-UPS
25 PUSH-UPS
25 SQUATS
FOR TIME
25 BOX JUMPS
25 LUNGES (EACH LEG)
25 BALL SLAMS
25 PRESS
25 BURPEES
25 WALL BALL
25 SIT-UPS
25 PUSH-UPS
25 SQUATS
FOR TIME
MARCH 3, 2009
"I SIT YOU GO"
P1 7 PULL-UPS
7 BURPEES
7 WALL BALL
P2 SQUAT HOLD UNTIL P1 IS FINISHED
P2 7 PULL-UPS
7 BURPEES
7 WALL BALL
P1 SQUAT HOLD UNTIL P2 IS FINISHED
10 ROUNDS FOR TIME
P1 7 PULL-UPS
7 BURPEES
7 WALL BALL
P2 SQUAT HOLD UNTIL P1 IS FINISHED
P2 7 PULL-UPS
7 BURPEES
7 WALL BALL
P1 SQUAT HOLD UNTIL P2 IS FINISHED
10 ROUNDS FOR TIME
MARCH 2, 2009
DB THRUSTERS
PUSH-UPS
RENEGADE ROWS
SDHP
SIT-UPS
SQUATS
50, 35, 20
OR
2ROUNDS OF 21, 15, 9
FOR TIME
PUSH-UPS
RENEGADE ROWS
SDHP
SIT-UPS
SQUATS
50, 35, 20
OR
2ROUNDS OF 21, 15, 9
FOR TIME
FEBRUARY 28, 2009
"GASPARILLA DISTANCE CLASSIC RACE"
15K
PATTY 1HR 22MIN 15SEC
JIMMIE 1HR 46MIN 03SEC
JOSE 1HR 15MIN 50SEC
5K
JAMIE 25:13
MELODY 29:20
RALPH 37:34
15K
PATTY 1HR 22MIN 15SEC
JIMMIE 1HR 46MIN 03SEC
JOSE 1HR 15MIN 50SEC
5K
JAMIE 25:13
MELODY 29:20
RALPH 37:34
FEBRUARY 26, 2009
"LOUDER THAN 10 plus"
5 BALL SLAMS
10 PULL-UPS
10 PUSH-UPS
15 KB SWINGS
11 ROUNDS FOR TIME
5 BALL SLAMS
10 PULL-UPS
10 PUSH-UPS
15 KB SWINGS
11 ROUNDS FOR TIME
FEBRUARY 25, 2009
"RACE WEEK"
SPRINT
FOR 10 MINS
5 HSPU
10 PUSH-UPS
10 SIT-UPS
MAX ROUNDS IN 15 MINS
SPRINT
FOR 10 MINS
SPRINT
FOR 10 MINS
5 HSPU
10 PUSH-UPS
10 SIT-UPS
MAX ROUNDS IN 15 MINS
SPRINT
FOR 10 MINS
FEBRUARY 23, 2009
"GO FOR TWO"
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
10, 8, 6, 4, 2
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
2, 4, 6, 8, 10
800M RUN
FOR TIME
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
10, 8, 6, 4, 2
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
2, 4, 6, 8, 10
800M RUN
FOR TIME
FEBRUARY 21, 2009
"CRAZY LADY"
KB SWING
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10
FOR TIME
KB SWING
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10
FOR TIME
FEBRUARY 20, 2009
10 BAND SPRINTS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MHAMMER SWINGSINS
RECOVERY 3 MINS
50M BACKWARD RUN
10 SLEDGE
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 BAND SPRINTS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MHAMMER SWINGSINS
RECOVERY 3 MINS
50M BACKWARD RUN
10 SLEDGE
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 BAND SPRINTS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS
FEBRUARY 19, 2009
"5 ALARM"
20 PUSH UPS
25M LUNGES/MB OVER HEAD (20LBS)
20 KICKOUTS
25M FARMER WALK (35LBS)
10 KB SWINGS (35LBS)
20 PUSH UPS
25M FARMER WALK (35LBS)
20 SIT UPS
25M LUNGES/MB OVER HEAD (20LBS)
10 PULL UPS
5 ROUNDS FOR TIME
20 PUSH UPS
25M LUNGES/MB OVER HEAD (20LBS)
20 KICKOUTS
25M FARMER WALK (35LBS)
10 KB SWINGS (35LBS)
20 PUSH UPS
25M FARMER WALK (35LBS)
20 SIT UPS
25M LUNGES/MB OVER HEAD (20LBS)
10 PULL UPS
5 ROUNDS FOR TIME
FEBRUARY 18, 2009
"THIS AND THAT"
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB PRESS EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB CLEAN EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SNATCH EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SWING EACH ARM
-THEN-
STAIRS or 400M RUN
SQUATS
PUSH-UPS
SIT-UPS
21, 15, 9
STAIRS or 400M RUN
FOR TIME
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB PRESS EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB CLEAN EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SNATCH EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SWING EACH ARM
-THEN-
STAIRS or 400M RUN
SQUATS
PUSH-UPS
SIT-UPS
21, 15, 9
STAIRS or 400M RUN
FOR TIME
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