Clean Fitness Workout #224

Day 34/56

CONDITIONING:
Full Snatch
2 rds 3 Reps @ 65% 1RM
2 rds 3 Reps @ 75%
1 rd 3 Reps @ 85%
1 rd 3 reps @ 95%

Then:
60 reps - Air Squats

INTENSITY:
9-6-3 Reps of:
Clean (225/155)
KB Swing (2p/1.5p)
Calorie Row

RESET:
2 rounds:
10 Around the Worlds (45/25 - either direction)
10 Plyo Push-Ups
10 Suspension Y-Flies

Hollow Rock Fitness Workout #189

Day 101/112

CONDITIONING:
Every Other Minute On The Minute, 7 Minutes
Max Effort: Wall Balls (20/14)

INTENSITY:
10 Rounds for Time of:
10 Hollow Rocks
10 Air Squats
2 Broad Jumps (6'/4')

RESET:
400m Sandbag Run
50' Spiderman Lunge w/ 3 second hold

Half-Cindy Fitness Workout #155

Day 47/112

INTENSITY:
Half-Cindy
AMRAP, 10 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Post completed rounds and reps to comments

RESET:
2 Rounds of:
50' HEAVY Barbell Shoulder carry*
10 KB Windmill
https://www.youtube.com/watch?v=FCdCHkU1PuU

*HEAVY barbell - As instructed by your coach

Ring Push-Up Fitness Workout #147

Day 36/112

INTENSITY:
3 rounds
Run 400m
10 Ring Push-Ups
20 Air Squats
30 Abmat Sit-Ups

RESET:
50′ Partner Wheelbarrow, Partner 1
5 Man-Makers, Both Partners
50′ Partner Wheelbarrow, Partner 2
10 Around-the-Worlds (45/25), Both Partners

Cindy Fitness Workout #76

Day 106/112

INTENSITY:

Cindy
Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats


RESET:
Stretch and Roll-Out Work, 10 minutes

Walking Lunge Fitness Workout #35

Phase 2 - Day 46/112

INTENSITY:
4 rounds for time:
50 walking lunges
50 squats
Run 400m

RESET:
10 Rounds of:
2 Wall Walk-Ups
3 Chest to Ground Push-Ups
4 Ring Rows

10 DEC 2012 - Tabata Drills

Kiss the floor if it makes you feel better!!

INTENSITY:
Tabata Work - following the Tabata format; 20 seconds ON / 10 seconds OFF for 4 minutes each; perform the following exercises with no breaks

Push-Up
Sit-Up
Air Squat
Row (for calories)

Add the TOTAL number of reps completed for all exercises.

RESET:
FOR QUALITY, 10-8-6-4-2 rep rounds of:
V-Ups
Spiderman Walking Lunge Steps
KB Push Press (1p / .5p)

25 MAY 2012 - SVG FIT Chipper

HEAVY: Full Clean Between each set, perform: 3 Burpees 4 Strict Pull-Ups INTENSITY: For Time: 50m Sprint 25 Push-Ups 50 Air Squats 50m Sprint 25 KB Swing (1.5p/1p) 50 Sit-Ups 50m Sprint 25 Burpees 50 Mountain Climbers (1 leg, 1 rep) RESET: 50' Handstand Walk Option: Practice handstand or handstand walk for 5 minutes 10 Samson Stretch with 10 second hold each (1 leg, 1 rep) 10 Iron Cross lower back stretch with 5 second hold each (1 leg, 1 rep)

CrossFit Wichita, owned by Belen and Deb Puga, is the only officially affiliated and licensed CrossFit facility in Wichita. If you are looking for an excellent community with an honest coaching staff, you can't beat the fitness family at CrossFit Wichita. For more information, I encourage you to give them a call Deb to schedule a free appointment at 316-390-4149 or visit http://wichitaoldtownfitness.com  Tell them SVG FIT sent you!

20 MAY 2012 "Heavy Gas"

HEAVY:
Bench Press
Between each set, perform:
6 Dips
3 Clapping Push-Ups

INTENSITY:
"Heavy Gas"
With a 20 lbs vest, 3 Rounds For Time of:
1 Gasser
10 Push-Ups
15 Double Unders
20 Air Squats

Post load and time to comments. Rx is a 20lbs vest

RESET:
60 seconds each of:
Cobra Pose
Wall Handstand
Squat Bridge
Scorpion, Right
Scorpion, Left

08 MAY 2012 - Tabata Work - Pull-Ups, Burpees, Air Squat, KB Swings

HEAVY:
Overhead Squat
Between each set, perform the following:
20 Double Unders
5 Strict Pull-Ups

Take no more than 120 seconds rest after completing the last pull-up
See the HEAVY WORK pane to the right for REPS and LOAD --->

INTENSITY:

Using the Tabata format (20 seconds of work followed by 10 seconds of rest), complete:

100 Pull-ups
50 Burpees
100 Squats
50 KB Swings (72/53)


RESET:
2 Rounds, For Quality:
10 Around the Worlds, Right
25 V-Ups
10 Around the Worlds, Left
25 Ground Press w/ 45# Plate

26 FEB 2012 - Run, Power Clean, Air Squats

WORK:
5x3 Handstand Push-Ups
3x20 Hollow Rock


WOD:
Run 200 Meters
9 Power-Clean (195/133)
50 Air-Squats
Run 400 Meters
7 Power-Clean
50 Air-Squats
Run 800 Meters
5 Power Clean
50 Air-Squats





POST:
For Flexibility:
Spiderman Lunge - Hold 120 Seconds, each leg
Seated Pike Stretch - Hold for 120 Seconds

Seated Pike Stretch

This is a CrossFit workout for 26 FEB 2012.