Wall Ball Fitness Workout #196

Day 110/112

WARM-UP:
Try this warm-up routine (from CrossFitKids.com) 
3 rounds or 5:00 (whichever comes first)
10 PVC pass-throughs
10' Handstand Walk
50' Bear Crawl
10 Air Squats
10 One-legged side-to-side hops, each leg
10' Speed ladder, Sideways Shuffle (link)*
10 Dot Drills (link) 
10 Broad Jumps
100-meter Run

*If you don't have a ladder, draw lines with sidewalk chalk or something similar.

HEAVY:
See sidebar

CONDITIONING:
Every Minute On the Minute; 7 Minutes
1 Dumbbell Turkish Get-Up - go heavy, add weight for each rep.

INTENSITY:
AMRAP - 12 Minutes
5 HSPU
10 Wall-Balls (20/14)
20 Sit-Ups

RESET:
50' Alligator Walk
20 Hollow Rocks
50' Walking Lunge
20 High Kicks (10 each leg)
50' Crab Walk

Wall Ball Fitness Workout #191

Day 103/112

CONDITIONING: 
EOMOM*, 6 Minutes (3 rounds)
Max Effort, Sandbag Squat Jumps
Post Reps and weight

*Every Other Minute On the Minute

INTENSITY:
For Time:
50 Wall Balls
15 Ring Dips
50 Wall Balls
15 HSPU
50 Double Unders

RESET:
250m Row
20 KB Orbits, Right
250m Row
20 KB Orbits, Left

Calorie Row Fitness Workout #185

Day 95/112

INTENSITY:
EMOM, 5 Minutes
4 Handstand Push-Ups

Penalty - 4 Burpees for every HSPU missed

Then;
10 min AMRAP
20 Calorie Row
20 Push-Ups
20 Hollow Rocks

RESET:
4 Rounds:
200m Sprint
30s Break

2 Rounds for quality
 Bear Complex (95/65)*

*Bear Complex is 7 reps without touching the ground of: Clean, Front Squat, Push-Press, Back Squat, Push-Press.

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Run, Deadlift and HSPU Fitness Workout #113

Day 41/58

INTENSITY:
3 Rounds for Time of:
800m Run
21 Deadlift (185/135)
12 HSPU

RESET:
2 Rounds of:
15 GHD Sit-Ups
10 Air Squats
5 Man Makers

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

Snatch AMRAP Fitness Workout #8

Phase 1 - Day 10/112

INTENSITY:
AMRAP 10 Minutes
10 HSPU
30 Snatch (95/65)
60 Double Unders

RESET:
2 Rounds of
20 Hollow Rocks
5 Bridge Ups and Hold 3 seconds
http://gymnasticswod.com/content/bridge

21 NOV 2012 - Run, HSPU, Burpees, Pull-Ups

Um. Yea. Go for it.

INTENSITY:
For Time:
1 Mile Run
10 HSPU
20 Burpees
30 Pull-Ups



RESET:
3 Rounds of:
5 Kick-Up Handstands
30s Rest
10s L-Sit (w/ parallettes)

Details at GymnasticsWOD

16 NOV 2012 - Weighted walking lunges, OHS, HSPU

INTENSITY:
3 Rounds for Time of:
25 Weighted Walking Lunge Steps (45/25)
15 Overhead Squats (95/65)
5 HSPU

RESET:
2 Rounds of:
15 Suspension Mountain Climbers
15 Suspension Rows
60s Spiderman Lunge (each leg)

25 OCT 2012 - Dumbbell Chipper

INTENSITY:
For Time:

50 Dumbbell Walking Lunges (45/25)
30 Dumbbell Power Cleans (45/25)
30 Dumbbell Walking Lunges
20 Dumbbell Push-Press
20 Dumbbell Walking Lunges
10 Dumbbell HSPU*

*Place the dumbbells on the ground and use them as your hand support for the HSPU.

RESET:
For 2 minutes each, perform:
Squat Bridge
Spiderman Lunge, Right
Spiderman Lunge, Left
Cobra Pose

21 SEPT 2012 - Run, Bar-Facing Burpees, HPC, HSPU

INTENSITY:
(All) For Time:
800m Run;
Then:
3 Rounds of:
15 Bar-Facing Burpees
10 Hang Power Cleans (135/95)
5 HSPU

RESET:
2 Rounds, 10 Reps of:
Spiderman Lunge
Cobra Push-Ups
and
60s Plow Position

29 JUL 2012 - HSPU, Power Clean, Double Unders

INTENSITY:
For time:
1st Pyramid:
3 HSPU
9 Power Cleans (185/135)
6 HSPU
6 Power Cleans
9 HSPU
3 Power Cleans
Then;
100 Double Unders
Then
2nd Pyramid

9 HSPU
3 Power Cleans

6 HSPU
6 Power Cleans

3 HSPU
9 Power Cleans




Took this from Sam at CrossFit Wichita (http://wichitaoldtownfitness.com ) - it definitely looks like a smoker!! Get ready, Fire Breathers!

RESET:
10 Minutes working on shoulder mobility and flexibility

25 JUN 2012 - Kettlebell Swing and HSPU

HEAVY:
Push-Press
Between each set perform:
7 Push-Ups
14 Double Unders

INTENSITY:
10 KB Swings (1.5p/1p)
1 HSPU
9 KB Swings
2 HSPU
8 KB Swings
3 HSPU
7 KB Swings
4 HSPU
6 KB Swings
5 HSPU
5 KB Swings
6 HSPU
4 KB Swings
7 HSPU
3 KB Swings
8 HSPU
2 KB Swings
9 HSPU
1 KB Swings
10 HSPU

RESET:
2 Rounds of:
10 Spiderman Lunges steps
10 Cobra Push-Ups

14 JUN 2012 - HSPU, Back Squat, Push-Ups, Double Unders, KB Swing

HEAVY:
Clean and Jerk
Between each set, perform:
6 KB Goblet Squats
8 Push-Ups

INTENSITY:

In 15 minutes, make it as far down the ladder as you can, of;
10 HSPU
20 Back Squats (225#/155#)
30 Push-Ups
40 Double Unders
50 KB Swings (55#)
40 Double Unders
30 Push-Ups
20 Back Squats
10 HSPU


RESET:
Slow, For Quality:
10 Squat + Landmine Press*
10 Cobra Push-Ups


*Squat + Landmine Press: With the landmine in-hand, up and at your chin level, go down into the bottom of the squat. At the bottom of the squat, perform a single press overhead with the landmine.

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

19 MAY 2012 - "Diane"

HEAVY:
Rest Day

INTENSITY:
"Diane"

21-15-9 reps, for time
Deadlift 225 lbs
Handstand push-ups

RESET:
Jog 1 Mile
10 Kettlebell Chops, Right Side (1p / .5p)
10 Kettlebell Box Jumps (24/20)
10 Kettlebell Chops, Left Side

12 MAR 2012 - "JT"

WORK:

5 Rounds of:
4 Kettlebell Snatch (heavy)
6 Kettlebell Split Squat Jumps
8 Kettlebell Chops (either arm)

WOD:
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

POST:
10 Around The Worlds (both directions)
1000m Easy Row
Max Reps Clapping Push-Ups

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.