Push-Ups and Sit-Ups Fitness Workout #226

Day 36/56

CONDITIONING:
Backwards Run
200m
400m
600m
800m

Rest the amount of time after each lap that it took you to run the distance. (i.e. if it takes you 30 seconds to run 300m backwards, rest for 30 seconds).

Then:
EMOM, 5 minutes
2 Cleans @ 75% 1RM

INTENSITY:
5 Rounds for Time of:
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

RESET:
2 Rounds of:
60s Sit-Squat Hold
50' Duck Walk
10 Around-the-Worlds (45/25 - either way)

Clean Fitness Workout #224

Day 34/56

CONDITIONING:
Full Snatch
2 rds 3 Reps @ 65% 1RM
2 rds 3 Reps @ 75%
1 rd 3 Reps @ 85%
1 rd 3 reps @ 95%

Then:
60 reps - Air Squats

INTENSITY:
9-6-3 Reps of:
Clean (225/155)
KB Swing (2p/1.5p)
Calorie Row

RESET:
2 rounds:
10 Around the Worlds (45/25 - either direction)
10 Plyo Push-Ups
10 Suspension Y-Flies

Burpee Box Jump Fitness Workout #223

Day 33/56

CONDITIONING:
EMOM, 10 Minutes
1 Snatch + 2 Overhead Squats @ 65% Snatch 1RM

Then;
1 Round;
Max Reps Pull-Ups
Max Reps UB Toes to Bar

INTENSITY:
AMRAP, 7 Minutes
Burpee Box Jumps (24/20)

RESET:
30 Sandbag Over-the-Backs
10 Minute Sandbag Walk

Ball Slam Fitness Workout #212

Day 16/56

CONDITIONING:
EMOM, 10 Minutes
2 Barbell Lunge Steps

Starting at 65% of your Jerk weight, perform two lunge steps. As opposed to walking lunges, these are steps in place - step out, and back, then repeat with the opposite foot.

Each minute, add weight and continue throughout the 10 minutes. If you fail a rep, de-load down to the last successful weight and continue through the rest of the sets at that weight.

INTENSITY:
5 Rounds for Time of:
10 Pull-Ups
20 Box Jumps (24/20)
30 Ball Slams (20/12)

RESET:
2 Rounds of:
3 Man-Makers
4 Wall Walk-Ups
5 Calorie Row

Deadlift Fitness Workout #205

Day 10/56

CONDITIONING:
EMOM, 8 minutes
3 Thrusters (95/65)

Then;
50 Ball Slams, max unbroken

In other words, do as many as you can do unbroken, up to 50 reps

INTENSITY:
5 Rounds for Time of:
6 Pull-Ups
10 Deadlift (225/155)
12 Knees to Elbows

RESET:
2 Rounds of:
10 Sandbag Over-the-Back*
10 Walking Lunge w/ trunk twist
10 Hollow Rocks

*Sandbag OTB - take a large sandbag, clean it to your shoulder and throw it over your back; dropping it to the ground. This is one rep. Turn around, pick it up and do it again.

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump

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

Deadlift and Burpee Fitness Workout #181

Day 88/112

WARM-UP
4 Rounds:
Sprints, 250m
Rest 30 seconds

5 Minute EMOM
5 Pull-Ups

HEAVY:
Shoulder to Overhead series, EMOM

Strict Press:
1 x 5 Reps @ 75% 1 RM
1 x 5 Reps @ 85%

Push Press:
2 x 3 Reps @ 75%
1 x 1 Rep @ 85%

Push Jerk:
2 x 2 Reps @ 75%
1 x 1 Rep @ 85%

NOTE: If there are multiple sets in a lift, complete both sets EMOM before moving to the next higher set.

Rest 3 minutes, then:
FOR QUALITY:
Dead Lifts - 20 Reps @ 65% 1RM*

*Go for max (up to 20) unbroken

INTENSITY:
7 Rounds
14 Deadlift (135/95)
14 Bar-Facing Burpees
14 Hollow Rocks

RESET:
10 Minutes Mobility and Roll-Out

Fran Fitness Workout #180

Day 87/112

SKILL WORK:
EMOM 5 minutes
2 Muscle-Ups (or 4 muscle-up progression moves)

3 Position (Squat) Snatch:
High-Hang, Low Hang, Full Complex
2 reps Complex @ 55% of 1RM snatch
1 rep Complex @ 65%
1 rep Complex @ 75%

Hang Power Clean:
2 sets: 2 reps @ 65% of 1 RM squat clean
1 set: 2 reps @ 75%

1 set: 2 reps @ 85%

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
6 Rds
30m Sprints
30s Rest

Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

Run, OHS and Pull-Up Fitness Workout #170

Day 69/112

INTENSITY:
For Time:
1600m Run
50 Overhead Squats (65/45)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Plate "Around the Worlds" (each direction)
15 GHD Sit-Ups

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Push-Up, Pull-Up, Ball Slam and Sit-Up Fitness Workout #165

Day 61/112

INTENSITY:
5 Rounds for time of:
20 Push-Ups
15 Pull-Ups
20 Ball Slams (20/14)
15 AbMat Sit-Ups

RESET:
2 Rounds of:
50ft Crab Walk (yes, do it!)
60s Sit-Squat Hold
50ft Broad Jump
60s PVC Flag Pole mobility

Nicole Fitness Workout #159

Day 53/112

INTENSITY:
Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups, unbroken

RESET:
Rollout. Work on mobility for any time remaining.

Danny Hero Fitness Workout #140

Day 24/ 112

INTENSITY:
Danny
Max rounds in 20 minutes
30 Box jumps (24/20)
20 Push press (115/75)
30 Pull-ups

RESET:
2 Rounds of:
20 PVC Pass Throughs
60s PVC Shoulder Extensions (pipe out in front, drop your head through your shoulders)
250m Row (nice and easy)

Tabata This Fitness Workout #130

Day: 10/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

RESET:
Max Bar Dead-hang
60s Sit-Squat and Hold
Max Parallette L-Sit
60s Plow Pose
Max Double Unders (UB)

Kelly Fitness Workout #124

Day 2/112

INTENSITY:
Kelly
5 rounds
Run 400m
30x Box jump (24 inch)
30x KB swing (20#)

RESET:
For Quality:
21-15-9 Reps of:
GHD Back Extensions
Calorie Row

AMRAP Pull-Ups, Box Jumps and Air Squat Fitness Workout #123

Day 1 / 112

INTENSITY:
AMRAP, 12 Minutes of:
10 Pull-Ups
20 Box Jumps
30 Air Squats

RESET:
3 Rounds:
50m Prowler Push, body weight
20 Double Unders
Rest as needed between rounds

EMOM Ground to Overhead Fitness Workout #119

Day 49/58

INTENSITY:
EMOM, 12 Minutes
1 Ground to Overhead (155/115)
2 Weighted Box Jumps (1p/.5p @ 24″/20″)
3 Pull-Ups

RESET:
2 Rounds of:
15 Landmine Bus-Drivers (25/15; left and right is 1 rep – Video Link)
50′ Bear Crawl
250m Row

Fran Fitness Workout #110

History of Fran (CrossFit Journal)

Day 36/58

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
For Quality:
30 KB Swings (2p/1.5p)
30 Barbell Spear Press
30 KB Cleans, Alternating
30 Box Jumps (24/20)