Tosh Fitness Workout #146

Day 33/112

INTENSITY:
Tosh
3 Rounds of 200m, 400m, 600m.

Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.

Post total time, excluding reset

RESET:
2 Rounds of:
Handstand Walk, max distance
10 GHD Hip and Back Extensions
2 Complete Skin-the-Cats (back and then forward again)

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

Daniel Hero WOD Workout #60

Day 84/112

INTENSITY:

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 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)

Running, Lunging, Swinging, Jumping Fitness Workout #48

Day 69/112

INTENSITY:

3 Rounds for time of:
Run 300 meters
100 meter Walking lunge
50 KB Swings (1p / ,5p)
50 Double Unders

RESET:


2 Rounds of:
1 Skin the Cat
4 Strict Pull-Ups
6 Spiderman Lunge and Hold, 6 seconds
20 Pass Throug

Walking Lunge Fitness Workout #35

Phase 2 - Day 46/112

INTENSITY:
4 rounds for time:
50 walking lunges
50 squats
Run 400m

RESET:
10 Rounds of:
2 Wall Walk-Ups
3 Chest to Ground Push-Ups
4 Ring Rows

Nancy Fitness Workout #29

Phase 2 - Day 38/112

INTENSITY:
"Nancy"
5 Rounds for Time of:
400m Run
15 Overhead Squats (95/65)

RESET:
5 Minutes for reps:
 Double Unders

22 NOV 2012 - 10K THANKSGIVING DAY RUN!

Thanksgiving Day Workout:

PRIOR to your over-eating Thanksgiving Feast:

10k Run

Post time and CALORIES BURNED to comments.

HAPPY THANKSGIVING!!!

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

06 NOV 2012 - Run, Row and Deadlift...oh my

INTENSITY:
For Time:
1 Mile Run
2k Row
30 Deadlift (185/135)

RESET:
15 Butterfly Sit-Ups
60s Squat Bridge
15 Bear Crawl Steps
60s Cobra Pose

18 OCT 2012 - CrossFit Overhead Squats, Run, Weighted Sit-Ups

INTENSITY:
3 Rounds for Time of:
15 Overhead Squats (95/65)
800m Run
15 Weighted Sit-Ups (45/25)

RESET:
2 Rounds of:
60s Spiderman Lunge Right
15 Air Squats
60s Spiderman Lunge Left
15 Bench Dips

25 SEP 2012 - Run, Jump, Push

INTENSITY:
For Time:
1600m Run
50 Box Jumps (24/20)
50 Push-Ups

RESET:
Run 5k

05 SEPT 2012 - Crawl, Walk, Run

INTENSITY:
3 Rounds for time of:
50m Bear Crawl
100m Farmer's Carry (4p/3p)
400m Run

RESET:
2 Rounds for Quality of:
10 Sandbag OTB
10 Landmine Front Squats
10 Ring Rows

15 JUN 2012 - Run, Squats, Farmers Carry

HEAVY:
Rest Day

INTENSITY:

400m Run
50 Squats
300m Med Ball Run (20/12)
50 squats
200m Bumper Plate Run (45/25)
50 Squats
100m Farmers Carry (4p/2p)
50 squats

Follow our program for FREE. There is no cost to you and you have EVERYTHING to gain from starting today!


RESET:
10 Plyo (Bumper Plate) Push-Ups (left)
10 Around-The-Worlds (left)
10 Bumper Press
10 Around-The-Worlds (right)
10 Plyo (Bumper Plate) Push-Ups (right)

04 MAY 2012 - Tosh

HEAVY:
Full Clean
Between each set, perform the following:
5 Box Jump (24/20)
5 Suspended Knees to Elbows

INTENSITY:
"Tosh"

Run, Row, or Bike
3 Rounds of:
200m
400m
600m


Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

RESET:
1 Round of:
100m Butt Kicks
15 Walking Lunge Steps
10 Inch Worm Push-Ups
5 Hip-Ups*

*Hip Ups - start in a seated position, sitting on top of your calves and feet. Your feet should be pointed to the rear, your knees out in front of you. With an explosive hip motion, kip with a force that allows you to bring your feet up underneath you and into the standing position.