Box Jump Fitness Workout #213

Day 19/56

CONDITIONING: 
EMOM, 12 minutes
Backsquat

6 Sets: 10 reps at 55% 1 RM
2 Sets: 5 reps at 65%
2 Sets: 3 reps at 75%
2 Sets: 2 reps at 95%

Then; immediately with no rest:
100 Double Unders

INTENSITY:
40,30,20 and 10 reps of:
Box Jump (24/20)
KB Swing (1.5p/1p)

RESET:
25 Reps each of:
Leg Lifts
Ring Row
Suspended Mountain Climber
Hollow Rock

Box Jumps Fitness Workout #202

Day 5/56

CONDITIONING:
EMOM, 8 Minutes
3 Clean and Jerks @ 75% of 1 RM

Then;
 Max UB Reps: Pull-Ups

(UB: un-broken)

INTENSITY:
21-15-9 Reps for Time of:
Front Squat (115/75)
Push-Ups
Box Jumps (24/20)

RESET:
21-15-9 Reps of:
Around the Worlds (either direction)
Walking Lunge Steps
Sumo-Deadlift High-Pull (45/35)

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

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.

Deadlift and Box Jump Fitness Workout #171

Day 70/112

INTENSITY:
21-15-9
Deadlift (315/205)
Box Jump (30/24)

RESET:
2 Rounds of:
50′ Bear Crawl
10 Cobra Push-Ups (slow lowering back to the ground with a 5 sec count).
50' Bear Crawl
10 KB Orbits* - both directions

* Holding the KB at waist-level, arms fully extended, "orbit" the KB around the body by passing it from hand to hand.

2013 Regionals Series - Fitness Workout #95

Day 15/58

INTENSITY:
CrossFit Games Regional Event #5
(Yes we skipped #4....for now)
21-15-9
Deadlift (315/205)
Box Jump (30"/24")

RESET:
2 Rounds of:
PVC Shoulder Opener 60s hold
50' Bear Crawl
10 Cobra Push-Ups (slow lowering back to the ground with a 5 sec count).

Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Squat Swings and Dips Fitness Workout #41

Day 58/112

INTENSITY:
AMRAP, 12 Minutes of:
24 Air Squats
12 KB Swings (1.5p / 1p)
6 Ring Dips

RESET:
2 Rounds, 10 Reps of:
Ring Row
GHD Sit-Ups
Walking Lunge

Zeus Fitness Workout #40

Day 57/112

No Heavy Today!

INTENSITY:
Zeus (Scale 1 round, 2 rounds or 3 by ability level)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


RESET:
Stretch out!

2 For 1 Wall Ball Fitness Workout #39

Day 51/112

INTENSITY:
5 Rounds for time of:
100m Sprint
2-for-1 Wall Ball Shots (20/14), 15 Reps
Box Jumps (24/20), 20 Reps

RESET:
10 minutes roll-out the pain!

EMOM Push-Press Fitness Workout #32

Phase 2 - Day 43/112

HEAVY INTENSITY:
EMOM 12 Minutes
(Every Minute On the Minute)
4 Push-Press (70% 1 RM)
6 Weighted Box Jumps (35lbs / 18lbs)
8 Hollow Rock

RESET:
10 Minutes
"Backward Roll-to-Handstand" progression step 1
http://gymnasticswod.com/content/back-extension-roll-progression

Tabata Fitness Workout #31

Phase 2 - Day 42/112

INTENSITY:
Tabatas!!
Pull-Up
Box Jump
Knees to Elbows
Walking Lunge


For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.


RESET:
3 Rounds of:
10 Sit-Up to Pikes
Hold Pike Stretch for 2 minutes

Heavy Fitness Workout #10

Phase 1 - Day 12/112

INTENSITY:
10,9,8,7...1 Reps of
Clean (60% 1RM) & Box Jump (24" / 20")

RESET:
Run 5k

Sprints Fitness Workout #7

Phase 1 - Day 9/112

INTENSITY:
5 Rounds for time of:
100m Sprint
20 Air Squats
100m Backwards Sprint
20 Box Jumps (24/20)

RESET:
Test High Kick, Right
Test High Kick, Left
Mobility WOD Hip Opener
http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html
10 Samson Stretches (1 leg, 1 rep)
Retest High Kick, Right
Retest High Kick, Left

19 NOV 2012 - Deadlift, KB C&J, Box Jumps

INTENSITY:
For Time:
21-15-9 of:
Deadlift (225/155)
KB Clean and Jerk (1.5p / 1p)
Box Jump (24/20)

RESET:
30 Hollow Rocks
60s Squat Bridge
20 Push-Ups
60s Plow Pose
10 Ring Rows
60s Cobra Pose

Cobra Pose

10 SEP 2012 - Push-Ups, Double Unders, Box Jumps

INTENSITY:
For Time:
100 Push-Ups
100 Double Unders
100 Box Jumps (24/20)

Post times and comments below! :)

RESET:
50' Bear Crawl
10 Spiderman Lunges
60s Downward Dog Position
60s Cobra Position

03 JUL 2012 - KB Clean and Jerk, Box Jumps

HEAVY:
Power Clean
Between each set perform:
5 Jump Squats
2 Hip Ups

INTENSITY:
21, 15, 9 rep rounds of:
KB Clean and Jerk (1.5p / 1p)
Box Jump (30/24)

RESET:
20 Suspended Plank to Elbows

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

10 JUN 2012 - Front Squat, Box Jump, C2B Pull-Ups

HEAVY:
Bench Press
Between each set, perform:
4 Clapping Push-ups
6 Landmine Overhead Press (75/55)

INTENSITY:
21-15-9
Front Squat (115/75)
Box Jump (24/20)
Chest to Bar Pull-ups

RESET:
20 Reps each of:
Cobra Push-Up
Cat Pose
Prone Jacks

21 MAY 2012 - AMRAP Box Jump, SDHP, KBS

HEAVY:
Overhead Squat
Between each set, perform:
3 Strict Pull-Ups
6 D-Ball Slams

INTENSITY:
AMRAP, 7 Minutes of:
1 Max Height Box Jump
3 Sumo-Deadlift High-Pull (3/4 Bodyweight)
5 Kettlebell Swings (2p / 1.5p)

RESET:
2 Rounds of:
10 Weighted Walking Lunge (3p / 2p)
10 Spiderman Lunges w/ 5 second hold (1 leg, 1 rep)
10 Cobra Push-Ups w/ 5 second hold at the top