Wall Climb and Squat Clean Fitness Workout #127

Day 5/112

INTENSITY:
21-15-9 Reps of
Wall Climbs
Squat Clean (95/65)

RESET:
1 Bridge-Up and Hold, Max
Cobra Pose 60s Hold
20 PVC Pass-Throughs
20 Sit-Up to Straddle
1 Bridge-Up and Hold, Max

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

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

Klepto Fitness Workout #80

Day 110/112

INTENSITY:
From CrossFit.com earlier this week -

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

RESET:
10 Minutes, leisurely hip mobility...LOL (see video link)

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Tosh Fitness Workout #79

Day 109/112

INTENSITY:
Tosh
3 rounds of:
200m run
Rest*
400m run
Rest*
600m run
Rest*

 *Rest as long as the previous interval took you to run. If 200m took you 45 seconds, rest 45 seconds before you run 400m.

RESET:
20 Forward High Kicks, each direction
60s Squat Bridge
20 Rear High Kicks, each direction
60s Cobra Pose

Front Squat AMRAP Fitness Workout #78

Day 108/112

INTENSITY:
AMRAP 9 Minutes
3 Front Squats (155/115)
5 KB Swings (2p/1.5p)
7 Ball Slams

RESET:
3 Rounds of:
3 Wall Walk-Ups
60s Plank
60s Break

Double Unders, Box Jumps and Deadlift Fitness Workout #77

Christmas Abbott, CrossFitter and NASCAR Pit Crewmember

Day 107/112

INTENSITY:
For Time
50 Double Unders
21 Weighted Box Jumps (20/12, 1p / .5p)
9 Deadlift (185/135)
50 Double Unders
15 Weighted Box Jumps
15 Deadlift
50 Double Unders
9 Weighted Box Jumps
21 Deadlift

RESET:
2 Rounds of:
50m HEAVY BB Shoulder carry
20 GHD Back Extensions
10 KB Windmill total (either side)


KB WINDMILL LINK

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

Rowing and Thrusters Fitness Workout #75

Day 105/112 

INTENSITY:
Row 1k
50' Handstand Walk*
30 Toes to Bar
15 Thrusters (115/85)

*Sub is 200' bear crawl

RESET:
Each Direction, 10 Landmine Bus Drivers (45/25)
30 Leg Lifts
60s Squat Bridge
10 Iron Crossovers (each leg)

Ring Dip, Pull-Up and Cleans AMRAP Fitness Workout #74

Day 104/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups and 10s Hold*
4 Man-Makers
10 Around the Worlds each direction

*Max without dropping push-up position or resting.

Running, Swinging, Slamming Fitness Workout #73

Day 103/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
Skill Check
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary
http://www.weighttraining.com/exercises/one-arm-barbell-military-press

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-

Karen Fitness Workout #69

Day 97/112

INTENSITY:
Karen
For Time:
150 Wall Ball Shots

RESET:
2 Rounds of
20 GHD Sit-Ups
Max L-Pull-Ups
2 Wall Walk-Ups

Ring Push-Up Fitness Workout #68

Day 96/112

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

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

Deadlift and HSPU Fitness Workout #65

Day: 91/112

INTENSITY:
12,9,6,3 RFT of:
Deadlift (255/185)
HSPU
Burpees

RESET:
20 Forward High Kicks. each side
20 Backwards High Kicks, each side
60s Samson Stretch, each side

Farmer's Carry Fitness Workout #64

Day 90/112

INTENSITY:
3 Rounds For Time of:
400m Farmer's Carry (90/50 - 2x Bumpers)
15 Wall Balls (20/14)
30 Double Unders

RESET:
20 Back Extensions
10 High Kicks, each leg
20 GHD Sit-Ups
10 Wall Walk-Ups

Nasty Girls Fitness Workout #63

Day 89/112 

INTENSITY:
Nasty Girls
Complete three rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

RESET:
Find a partner and get a green band. Complete 2 rounds of:
Partner Resisted Band Runs w/ sandbag 50m
60s Samson Stretch, each direction
Rest 60s