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)

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

Weighted Walking Lunge Fitness Workout #192

Day 104/112

SKILL WORK:
Snatch Work

 Practice with a barbell (45/35) and go through roughly 15 minutes of work with the Burgener Snatch Warm-Up




INTENSITY:
5 Rounds for Time of:
21 ABMAT Sit-Ups
15 Weighted Walking Lunges (Bumper - 45/25)
9 Hang Power Cleans (135/95)

RESET:
3 Rounds of:
10 KB Goblet Squats
10 KB Windmills (either arm)
10 KB Push-Press (either arm)

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

Chipper Fitness Workout # 173

Day 72/112

SKILL WORK:
Test: Max 1 Rep Broad Jump

Skill: Rope Climb
For 10 minutes, work skill, technique and form


Scale: If you need to scale down from an actual rope climb:

 - Practice laying flat on your back and pulling yourself to a standing position with just your arms
 - and towel pull-ups; take a towel, throw it over the bar and do pull-ups by alternating the length of the towel from right to left and back again.
 - and 30s dueling ropes

 Rest as needed, but get the work in. This is a perishable skill from a musculature perspective. If you do not practice, you will lose it.

INTENSITY:
For Time:
Row 500m
Bear Crawl 50'
50 Ball Slams (20/12)
400m Backwards Run
40 Air Squats
40 Sit-Ups
30 Double Unders
30 Thrusters (75/45)
30 Mountain Climbers (2 legs, 1 rep)

Scale: Cut all reps in half, maintain same distances on row and run.



RESET:
Test: Max 1 Rep Broad Jump (again)

Internal and External Hip Rotation Mobility - how close can you get to the movements in this video???

KB Work and Sit-Up Fitness Workout #138

Day 22/112

INTENSITY:
AMRAP, 12 Minutes
5 KB Push Press Left arm (1.5p / 1p)
5 KB Push Press Right arm
15 Kettlebell Swings
20 AbMat Sit-ups

RESET:
2 Rounds
15 Push-Ups
Max L-Sit

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)

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

Backwards Running Fitness Workout #106

Day 30/58

INTENSITY:
3 Rounds for Time of:
400m Backwards Run
50 Sit-Ups
15 Overhead Squats (75/45)

RESET:
12-9-6 Reps of:
Around the Worlds (45/25), Alternating each rep
Samson Lunge, Alternating
GHD Hip and Back Extensions

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

Barbara Fitness Workout #54

Day 76/112

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 Spiderman Lunge Steps
10 Ball Slams (20/14)
60s Squat Bridge

Ring Push-Up Fitness Workout #42

Day 59/112

INTENSITY:
3 Rounds for time of:
800m Run
15 Ring Push-Ups
50 Sit-Ups

RESET:
2 Rounds of:
Skin-the-Cat and max hold (up to 15 seconds)
Spiderman Stretch 60s ea leg
Cobra Pose 60s

Double Under and Sandbag Fitness Workout #39

Day 54/112

INTENSITY:
For Time and in any combination, complete the following reps:
100 Double Unders
100 Sandbag Over the Backs
100 Sit-Ups

RESET:
20 Landmine Bus Drivers
20 Suspension Mountain Climbers (1 leg, 1 rep)
25' Handstand Walk

Sumo Deadlift High Pull Fitness Workout #37

Day 50/112

INTENSITY:
AMRAP, 12 Minutes
10 Sumo-Deadlift High-Pull (95/65)
10 Push-Press (95/65)
10 Overhead Squat (95/65)

RESET:
For 10 Minutes work on:
L-Sit;

If you have a good L-Sit, go 2 rounds for max time.

Rowing Fitness Workout #36

Day 49/112

INTENSITY:
3 Rounds for Time of:
500m Row
25 Sit-Ups
25 Push-Ups

RESET:
2 Rounds of:
8 Floor Wipers (135/95)
12 Gladiator Landmine Thruster (45/25)

Snatch Fitness Workout #24

Phase 1 - Day 31/112

INTENSITY:
3 Rounds for Time of:
800m Run
10 KB Snatch (1.5p/1p)
25 Sit-Ups

RESET:
10 Minutes Practice:
Handstand to Forward Roll

04 DEC 2012 - Annie

INTENSITY:
"Annie"
50-40-30-20-10 Rep Rounds of:
Double-Unders
Sit-Ups

RESET:
Test: Skin the Cat
5 Minutes Shoulder and Spine Mobility
Re-Test: Skin the Cat

30 AUG 2012 - Angie

INTENSITY:
"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time

Complete all reps of each exercise before moving to the next.


RESET:
2 Rounds, 10 Reps for Quality of:
10 Hollow Rocks
10 Sit-Ups
10 Suspended Knees to Chest

25 JUL 2012 - Chipper WOD

The Shop Summer Games 4 was this weekend in Topeka, KS. CrossFit boxes from across Kansas and Missouri competed in a 3 WOD challenge that started with a mash-up involving a 50lbs ruck and burpees....all in the Kansas summer heat! Way to go to everyone!

We have an exclusive interview with the 3rd place overall athlete, Alan Joyner from CrossFit Believe coming up soon! Stay tuned!


Heavy Work ---the entire week is now to the right----->


INTENSITY:
For Time:
10 Turkish Get-Ups (55lbs/35lbs)
20 Burpee Pull-Ups
30 Sumo Deadlift High Pull (75/45)
40 Ball Slams (20/12)*
50 AbMat Sit-Ups

RESET:
2 Rounds of:
60s Cat Pose
20 Toe Touches 60s Cobra Pose
20 KB Orbits 60s Skin-The-Cat (Attempts)

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)