KB Swing Fitness Workout #204

Day 9/56

CONDITIONING:
EMOM, 5 Minutes
Max UB weighted pull-ups*

*Unbroken pull-ups; prep for this by having the weights standing by near you. I usually works best by holding a dumbell between your feet.

EMOM, 5 Minutes
3 Squat Cleans
55%, 65%, 65%, 75% and 85% rounds EMOM.

INTENSITY:
3 Rounds for Time of:
400m Run
15 KB Swings (1.5p/1p)
15 KB SDHP (1.5p/1p)

RESET:
3 Rounds of:
10 KB Orbits, Left
2 Turkish Get-Ups
10 KB Orbits, Right
2 KB Goblet Squat and Hold (15s)

Front Squat Fitness Workout #178

Day 85/112 

INTENSITY:
4 Rounds:
5 Push Press  (95/65)
20 Front Squats (95/65)
400m Run

RESET:
2 rounds of:
3 Turkish Get-Ups
5 weighted push-ups
25 calorie row

Whitten Hero Fitness Workout #174

Day 79/112

INTENSITY:
Whitten
5 rounds
22x KB swings (2p/1.5p)
22x Box jump (24/20 inch)
Run 400m
22x Burpees
22x Wall ball (20/12)

RESET:
60s each of:
4-way shoulder mobility w/band
sit-squat hold
plank


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Nicole Fitness Workout #159

Day 53/112

INTENSITY:
Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups, unbroken

RESET:
Rollout. Work on mobility for any time remaining.

Toes to Bar, Back Squat and 400m Run Fitness Workout #112

INTENSITY:
5 Rounds for time of:
10 Toes to Bar
15 Back Squats (155/115)
400m Run

RESET:
10 Minutes:
Work Handstand to Forward Roll; if you are good to go with the Forward Roll, complete:

2 rounds of:
4 Wall Walk-Ups
60s Handstand Hold
1 Forward Roll


Handstand to Forward Roll:


Progression to Forward Roll: 

Helen Fitness Workout #89

Day 7/58

INTENSITY:

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Nicole Fitness Workout #81

Nicole and Jolie - the original CrossFit Girls

Day 111/112

INTENSITY:
Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups

Post Rounds and Pull-Up Reps to comments

RESET:
3 Rounds total, using these reps:
30-20-10 Reps Double Unders
60s of Cobra Pose after each double under
10-15-20 Reps GHD Back Extensions

Clean and Jerk Fitness Workout #12

Phase 1 - Day 16/112

INTENSITY:
EMOM 12 Minutes
8 Walking Lunge Steps
6 DB Clean and Jerks (55/35)

RESET:
2 Rounds of:
6 DB Pinwheels (55/35)
12 Spiderman Lunges
18 Hollow Rocks

Running Fitness Workout #11

Phase 1 - Day 15/112

INTENSITY:
3 Rounds of:
400m Run
21 Toes to Bar
21 Goblet Squats (1.5p/1p)

RESET:
50 Double Unders
"Better Shoulder Extension" Mobility WOD -
http://www.mobilitywod.com/2012/09/better-shoulder-extension-better-bench-and-dips.html

11 DEC 2012 - Run, Wall Ball, SDHP

CrossFit Wichita Games are this weekend! Saturday, December 15th at 9am!

INTENSITY:
3 Rounds for time of:
400m Run
30 Wall Balls (20/12lbs)
30 KB SDHP (1.5p / 1p)

Don't miss the WINTER GAMES at CrossFit Wichita this weekend! 9am at CrossFit Wichita, 535 S. Saint Francis, Wichita.


RESET:

For Flexibility
6 Skin the Cats and hold the bottom (German Hang) for 15 seconds
30 Bridge Ups - http://gymnasticswod.com/content/bridge
Cobra Pose 2 minute hold

29 OCT 2012 - Run, KB Power Cleans, KB Push-Press, KB Windmills

INTENSITY:
5 Rounds For Time of:
400m Run
21 KB Power Cleans (1.5p / 1p)
15 KB Push-Press
9 KB Windmills


RESET:
20 Landmine Walking Lunges (45/25)
60s Cobra Pose
20 Landmine Press
60s Squat Bridge

22 OCT 2012 - Run, DB Snatch, Ring Row, Strict Pull-Up

INTENSITY:
3 Rounds for Time of:
400m Run
12 DB Snatch (55/35)
9 Ring Row
6 Strict Pull-Ups

RESET:
2 Rounds of:
10 Landmine Bus Drivers (45/25)
10 Landmine Front Squats
10 Cobra Push-Ups

08 OCT 2012 - Weighted Run and Sandbag OTB

INTENSITY:
With a large sandbag (click here for an example) (160/80), do the following:

3 Rounds for Time:
400m Sandbag Run
25 Sandbag OTB (Over The Back)

RESET:
2 Rounds of:
20 Landmine Speed Lunges (25/10) - 10 each side
15 Leg Lifts
10 Bench Dips

05 OCT 2012 - Run, Deadlift, Burpees

INTENSITY:
5 Rounds for Time of:
400m Run
21 Deadlift (155/115)
9 Bar-Facing Burpees

RESET:
For Quality:
21 Landmine Front Squats (45/25)
60s Squat Bridge
15 Toes to Bar
60s Downward Dog
9 Snatch Shrugs

22 SEPT 2012 - CrossFit Wichita Mash-Up

Went to CrossFit Wichita today for their Saturday Morning Mash-Up. It's a weekly event where people across all skill levels and domains team up and give it their all for the win. I'm posting the WOD we did below for you to try out if you want. It wasn't the toughest WOD, but definitely all-body and all-invigorating!

INTENSITY:
3-Person Team Event or Solo

As a team, complete the following with ONE PERSON doing each exercise at a time. When the person doing the 400m run returns, he moves to Pull-Ups; the person doing Pull-Ups moves to Clean and Jerk, and the Clean and Jerk moves to the Run.

Each team member completing EACH EXERCISE is one round.


3 Rounds For Time of:
400m Run
Max Reps Pull-Ups
Max Reps Clean and Jerk (135/95)

As a solo competitor, complete the WOD as written.


RESET:
Heavy emphasis on hip motion and flexibility today!

07 SEPT 2012 - KB Swing, Push-Press, Run

INTENSITY:
5 Rounds for time of:
15 KB Swing (1.5p/1p)
21 Push-Press (75/45)
400m Run

RESET:
For Quality:
60s Plow Pose
50' Bear Crawl
60s Plow Pose
50' Crab Walk
25 Landmine Leg Raises

The CrossFit Games 2012 are going to be played on ESPN 2 this September (2012)! If you missed any part of the games or just want to watch the CrossFit Games 2012 again, check out this video!!

31 AUG 2012 - Heavy Bench Press

INTENSITY:
Rest Day

RESET:
3 Rounds for Quality of:
400m Jog
10 Landmine Squat and Press, Right Arm
10 Landmine Bus Drivers
10 Landmine Squat and Press, Left Arm

02 AUG 2012 - Run, KB Swings, Push-Ups, Wallballs, Toes-to-Bar

INTENSITY:
FOR TIME:
 3 Rounds: Run 400m
10 KB Swings (53/35)

Then;

 30 Push-Ups
 30 Wallballs
 30 Toes-to-Bars


RESET:
Work on adjustments to your shoulders and hips -
10 Sampson Lunge steps
10 Bench Dips
10 Cobra Push-Ups
60s Squat Bridge

10 JUL 2012 - 400m Run, Ring Row, Abmat Situps, Power Clean

HEAVY:
Bench Press
Between each set perform:
5 Clapping Push-Ups
5 Strict Pull-Ups

INTENSITY:
3 Rounds for Time of:
400m Run
21 Ring Row
15 Abmat Sit-Ups
9 Power Clean (115/75)

RESET:
2 Rounds of:
60 Seconds "Bottom of the Bench" Dip*
10 Around the Worlds
3 Wall Walk-Ups

*Bottom of the Bench Dip - using a bench press bench, place your hands on the side of the bench with your butt suspended in the air. Drop your butt to the ground or as close as you can get, leaving your hands firmly placed on the bench. You should feel slight pressure in your shoulders :)