Ring Push-Up Fitness Workout #216

Day 22/56

CONDITIONING:
Perform the following sets in order; rest no more than 90 seconds between sets:
Overhead Squats
2 x 4 @ 65%
2 x 3 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%

Then, immediately after the last rep;
20 Wall Balls

INTENSITY:
5 Rounds for Time of:
5 Burpee Pull-Ups
7 Ring Push-Ups
9 GHD Sit-Ups

RESET:
60 Mountain Climbers (2-count; left, right is 1 rep)
60s Plank
60 Jumping Jacks
60s Sit-Squat Hold

Hang Power Clean Fitness Workout #206

Day 11/56

CONDITIONING:
EOMOM, 12 minutes
(Every Other Minute On the Minute)
10 Deadlift @ 75% 1RM

Then; immediately following:
AFAP 1 Mile Run

INTENSITY:
9-6-3
Hang Power Clean (185/115)
Box Jump (30/24)
Burpee Pull-Ups

RESET:
50' Samson Lunge
60 Cobra Pose
50' Bear Crawl
10 Iron Cross Stretches
50' Broad Jump
20 Dot Drills (link)

Burpee Pull-Up Fitness Workout #57

Don't be this guy!

Day 79/112

INTENSITY:
3 Rounds for Time of:
9 Front Squats (135/95)
15 Burpee Pull-Ups
21 Double Unders

RESET:
10 Spiderman Lunge and hold 6s
Bumper plate Around the Worlds, 10 each direction (45/25)
20 Pass Throughs

25 JUL 2012 - Chipper WOD

The Shop Summer Games 4 was this weekend in Topeka, KS. CrossFit boxes from across Kansas and Missouri competed in a 3 WOD challenge that started with a mash-up involving a 50lbs ruck and burpees....all in the Kansas summer heat! Way to go to everyone!

We have an exclusive interview with the 3rd place overall athlete, Alan Joyner from CrossFit Believe coming up soon! Stay tuned!


Heavy Work ---the entire week is now to the right----->


INTENSITY:
For Time:
10 Turkish Get-Ups (55lbs/35lbs)
20 Burpee Pull-Ups
30 Sumo Deadlift High Pull (75/45)
40 Ball Slams (20/12)*
50 AbMat Sit-Ups

RESET:
2 Rounds of:
60s Cat Pose
20 Toe Touches 60s Cobra Pose
20 KB Orbits 60s Skin-The-Cat (Attempts)