Double Under Fitness Workout #182

Day 89/112

INTENSITY:
3 Rounds for Time of:
50 Double Unders
25 Push-Ups
10 Ring-Dips

RESET:
EMOM, 4 Minutes
4 KB Pistol Squats (or kb goblet squats)

Then;
50' Bear Crawl
4 Wall Walk-Ups
50' Bear Crawl

Half-Cindy Fitness Workout #155

Day 47/112

INTENSITY:
Half-Cindy
AMRAP, 10 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Post completed rounds and reps to comments

RESET:
2 Rounds of:
50' HEAVY Barbell Shoulder carry*
10 KB Windmill
https://www.youtube.com/watch?v=FCdCHkU1PuU

*HEAVY barbell - As instructed by your coach

Barbara Fitness Workout #134

Day 16/112

INTENSITY:
Barbara
Five rounds, each of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

RESET:
2 Rounds of:
10 Wall Ball Shots (20/14)
10 GHD Sit-Ups
10 Ball Slams (20/14)
60s Sit-Squat Hold

Push-Ups and Sit-Ups Fitness Workout #87

Day 5/58

INTENSITY:
5 Rounds for time of:
20 Push-Ups
15 Pull-Ups
20 Ball Slams
15 GHD Sit-Ups

RESET:
2 Rounds of:
50ft Bear Crawl
60s Squat Bridge
50ft Jog
60s PVC Flag Pole mobility

Standing Broad Jump Fitness Workout #62

Day 86/112

INTENSITY:
3 rounds of:
10 Standing Broad Jumps, 6 ft
15 Back Extensions
20 Ball Slams

RESET:
2 Rounds of:
15' Rope Climb, 1 Ascent
7 Cartwheels, Right
7 Cartwheels, Left
Bridge-Up, Max Hold

Tabata This Fitness Workout #50

Day 71/112

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

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:
Max Bar Dead-hang*
60s Squat Bridge
Max Parallette L-Sit
60s Plow Pose

*Hang from the pull-up bar, full arm extension, for as long as possible

Chipper Fitness Workout #6

Phase 1 - Day 8/112

INTENSITY:
For Time:
30 Ring Dips
30 Push-Ups
30 Wall Balls
30 Ring Rows
30 Sit-Ups
30 Pull-Ups

RESET:
2 Rounds of:
10 Scorpion Kicks, Left
60s Plow Pose
10 High Kicks, Left
60s Cobra Pose
10 High Kicks, Right
60s Wall Sit
10 Scorpion Kicks, Right

10 DEC 2012 - Tabata Drills

Kiss the floor if it makes you feel better!!

INTENSITY:
Tabata Work - following the Tabata format; 20 seconds ON / 10 seconds OFF for 4 minutes each; perform the following exercises with no breaks

Push-Up
Sit-Up
Air Squat
Row (for calories)

Add the TOTAL number of reps completed for all exercises.

RESET:
FOR QUALITY, 10-8-6-4-2 rep rounds of:
V-Ups
Spiderman Walking Lunge Steps
KB Push Press (1p / .5p)

03 DEC 2012 - Sled Push, Push-Ups, DB Push-Press

INTENSITY:
2 Rounds for Time of:
50m BW Sled Push*
50 Push-Ups
50m BW Sled Push*
25 Dumbbell Push-Press (25/15)

*If you don't have a sled, do weighted walking lunges (25/15)

RESET:
"Groinage" MWOD

23 OCT 2012 - AMRAP Double Unders, Push-Ups, Ball Slammers

INTENSITY:
AMRAP 12 Minutes:
100 Double Unders
30 Push-Ups
20 Ball Slams (20/12)

RESET:
2 Rounds of:
50' Bear Crawl
60s Plow Pose

Be watching SVG FIT for our interview with CrossFit Rubicon's David "Chef" Wallach! He's doing some awesome work with our wounded warriors! Warning: the conversation will likely be inspiring!

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

27 JUL 2012 - Tabata This!

INTENSITY:

“Tabata This“
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


RESET:
2 Rounds of:
10 Landmine Lunge + Press (45/25) - alternating legs
20 Double Unders

Band work - get those muscles loosened up!

We have completed the interview with Alan Joyner of CrossFit Believe! Be sure to check out the article for info on Alan and how CrossFit has changed his life! Look for it posted on Saturday!

27 JUN 2012 - Tabata Something Else

HEAVY:
Rest Day

INTENSITY:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.



RESET:
2 Rounds of:
10 Around The Worlds
10 Russian Twists (Right, Left is 1 rep)
(Russian Twist link- http://youtu.be/mPXb60FW4QY)

19 JUN 2012 - "Barbara"

HEAVY:
Rest Day

INTENSITY:

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post total time, including rest to comments.


RESET:
100 Double Unders