AMRAP CrossFit Fitness Workout #98

Day 20/58

INTENSITY:
AMRAP 12 Minutes

10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:

3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

10,000lbs Ground to Overhead Fitness Workout #72

Day 100/112

INTENSITY:
For Time:
10,000lbs (7500lbs) Ground to Overhead
EMOM, 5 Burpees

With a barbell, go from the ground to any overhead position to complete a rep. Complete as many reps as necessary to lift 10,000lbs for males or 7,500lbs for females overhead.

RESET:
2 Rounds of:
50' Bear Crawl
50' Samson Lunge
15 GHD Sit-Ups

Front Squats and Double Under Fitness Workout #71

Day 99/112

INTENSITY:
Grab a partner for this workout. First partner does the WOD, second partner observes and helps count. Then switch.

AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders

If you complete 75 Reps (3 rounds), add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total (6 rounds), add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc. Continue in this fashion until you cannot complete the reps within the allotted time.

Post total REPS as your score.

See CF OPEN WOD 13.5
http://games.crossfit.com/workouts/the-open/2013#tabs-5

RESET:
2 Rounds of:
20 Pass Throughs
60s PVC Shoulder Extension
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Turkish Get-Up Fitness Workout #70

Day 98/112

INTENSITY:

AMRAP 12 Minutes

Turkish Get-Up (1.5p/1p)

RESET:

25 One-Leg Bridge, Left

25 One-Leg Bridge, Right

20 Scorpion Kicks, Left

20 Scorpion Kicks, Right

One-Leg Bridges: http://www.bodybuilding.com/exercises/detail/view/name/single-leg-glute-bridge-

18 SEP 2012 - AMRAP Wall Balls, Pull-Ups, SDHP

INTENSITY:
AMRAP, 12 Minutes
30 Wall Balls
15 Pull-Ups
5 SDHP (#115/75)

RESET:
2 Rounds, for Quality of:
10 Sampson Lunges
10 Landmine Bus Drivers
10 Supermans

15 AUG 2012 - AMRAP: Goblet Squat, Push-Ups, Box Jumps, KB Swings

Which grip is you? Which one is the optimal grip for CrossFit?
Photo from Sky's Limit CrossFit

INTENSITY:
AMRAP, 12 minutes:
15 Goblet Squat (1.5p/1p)
10 Push-Ups
15 Box Jumps (24/20)
10 KB Swings (1.5p/1p)

RESET:
2 Mile Run or;
2k Row or;
500m Swim

30 JUN 2012 - AMRAP Deadlift, Wall Balls, Box Jump

HEAVY:
Overhead Squat
Between each set perform:
6 Toes to Bar
4 Strict Pull-Ups

INTENSITY:
AMRAP, 12 Minutes
10 Deadlift (225/185)
8 Wall Balls
6 Box Jumps (30/24)

RESET:
2 Rounds of:
10 Landmine Lunge and Press (45/25)
10 Hollow Rocks
60 Second Squat Bridge

13 JUN 2012 - AMRAP Box Jumps, Wall Balls, HSPU

HEAVY:
Snatch
Between sets, perform:
4 Ring Rows
2 Ring Dips

INTENSITY:

15 Minute AMRAP
20 Box Jumps
15 Wall Ball
5 HSPU


Derived from a http://www.crossfitstrong.com WOD, 13 JUN 2012.

RESET:
150 Double Unders

30 MAY 2012 - AMRAP Farmer's Carry and Double Unders

HEAVY:
Rest Day

INTENSITY:
AMRAP, 30 Minutes:
400m Farmer's Carry (4p/3p)
30 Double Unders

4 pood is a 2-pood kettlebell (32kg) in each hand.

RESET:
3 Rounds of:
5 Around the Worlds (each direction)
10 Bumper Sit-Up and Press
15 Bumper Back-Squats

Use at 45lbs (or to your ability) bumper plate for these exercises.
The Sit-Up and Press is simply doing a sit-up with the bumper plate on your chest. At the top of the sit-up, press the bumper plate over your head.
Bumper Back-Squats just mean do a squat with the bumper on your back.

13 MAR 2012 - AMRAP, KB Box Jumps, Wallballs, Double Unders

Heavy:

Clean
5 Clapping Push-Ups between sets

Clean and Jerk
5 Ball Slams between sets

In this Heavy, follow the Phase guide to the right. Rest between 60 and 90 seconds between sets. If you are in Phase 1, this boils down to 8 sets of Cleans (4 + 4) and 4 sets of Jerk with a supplemental exercise between each lift

Intensity:
AMRAP, 10 Minutes
5 KB Box Jumps (24/20 & 1p / .5p)*
10 Wall Balls (20/12)
20 Double Unders

*KB Box Jumps - hold the horns of the kettlebell up near your chest. Perform a box jump. This is one rep.

Post number of completed rounds to comments.

Reset:
800m Jog
10 High Kicks (each leg)
10 Figure-8 Kicks (each leg)
10 Wall Walk-Ups

08 MAR 2012 - CrossFit Games Open 12.3

WORK:

3 Rounds, 10 Reps, Bar Only -
Hang Power Clean
Push-Press
Overhead Squat


WOD:
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24” box
115 pound Push press, 12 reps
9 Toes-to-bar
Download the PDF for the workout, click here.
CrossFit Games Open 12.3 WOD instructions - video [wmv] [mov] [HD mov]

POST:
800m Run
30 Superman Extensions
14 Spiderman Lunges (7 each leg), 30 Second hold