Sprinting Fitness Workout #209

Day 13/56

CONDITIONING:
EMOM, 12 Minutes
1 SDHP + 2 Squat Cleans
 - 6 sets @ 55% Clean 1RM
 - 2 sets @ 60% Clean 1RM
 - 2 sets @ 65% Clean 1RM
 - 2 sets @ 70% Clean 1RM

*Do 2 Sumo-Deadlift, High-Pulls, then 2 Squat Cleans at the same weight

INTENSITY:
AMRAP, 10 Minutes
100m Sprint
30 Double Unders
10 Burpees

RESET:
2 Rounds of:
15 KB Swings (1p/.5p)
60s Cobra Pose
Max UB Toes to Bar

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.

AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Push-Up and Wall Ball Fitness Workout #172

Day 71/112

INTENSITY:
5 Rounds for Time of:
20 Push-Ups
20 Wall-Balls
100m Sprint

RESET:
2 Rounds of:
5 Wall Walk-Ups
10 Strict Toes-to-Bar
Max Unbroken Dueling Ropes

Sprinting, Lunging, and Bear Crawling Fitness Workout #163

Day 59/112

INTENSITY:
AMRAP 12 minutes
100m Sprint
50m Walking Lunge
50m Bear Crawl

RESET:
Skill Work, 10 minutes
Skin the Cat
Work on both backwards AND forwards progression.

If you have Skin-the-Cat down, have fun on the rings. Do 1/2 skin the cat so that you're upside down; do as many inverted ring rows/pull-ups as you can

Deadlift and Sprinting Fitness Workout #131

Day: 11/112

INTENSITY:
AMRAP, 10 Minutes
5 Deadlift (185/135)
100m Sprint

RESET:
2 Rounds of:
3 Man-Makers
Max KB Wall-Sit (1.5p/1p)*

*Sit with the KB in your lap.

AMRAP CrossFit Fitness Workout #98

Day 20/58

INTENSITY:
AMRAP 12 Minutes

10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:

3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

2013 Regionals Series - Fitness Workout #97

Day 17/58

INTENSITY:

CrossFit Games Regional Event #7
4 Rounds for Time:
15' Rope Climb, 2 ascents
100' sprint
4 Squat Cleans (225/135)
100' sprint

RESET:
2 Rounds of:
250m Light Row
25 Double Unders
10 KB Windmills, alternating

Sprint and Box Jump EMOM Workout #61

Day 85/112

INTENSITY:
EMOM, 12 Minutes
Sprint 15m
6 Box Jumps (24/20)
Sprint 15m

RESET:
2 Rounds of:
60s Cobra Pose
10 Toes to Bar
60s Downward Facing Dog Pose
6 Samson Stretch and hold 6s

5k Running Fitness Workout #52

Day 73/112

Intensity
Run 5k
-or-
2.4k Sandbag Run

Reset
10,9,8,7....1 Reps of:
KB Press
GHD Sit-Up

Sprint For It Fitness Workout #51

Day 72/112

INTENSITY:
AMRAP, 10 Minutes
5 Deadlift (185/135)
100m Sprint

RESET:
2 Rounds of:
3 Man-Makers
Max Wall-Sit

2 For 1 Wall Ball Fitness Workout #39

Day 51/112

INTENSITY:
5 Rounds for time of:
100m Sprint
2-for-1 Wall Ball Shots (20/14), 15 Reps
Box Jumps (24/20), 20 Reps

RESET:
10 minutes roll-out the pain!

20 NOV 2012 - EMOM Weighted Box Jumps and Sprints

INTENSITY:
EMOM 15 Minutes
3 Weighted Box Jump (1p / .5p)
20m Sprint

RESET:
2 rounds of:
50' Bear Crawl
10 Suspended Mountain Climbers
10 Landmine Thrusters (45/25)

02 NOV 2012 - Sprint, Backwards Run, Burpees

INTENSITY:
3 Rounds for Time of:
100m Sprint
100m Backwards Run
21 Burpees

RESET:
10 Spiderman Lunges, Right
60s Squat Bridge
10 Spiderman Lunges, Left
60s Lat-Pull w/ Band Right and Left

23 JUL 2012 - Sprints, Double Unders, Wall Balls

HEAVY:
Bench Press
Between each set perform:
5 Ring Row
8 Bench Dips

INTENSITY:
3 Rounds for Time of:
100m Sprint
50 Double Unders
25 Wall Balls

Congratulations to all of the competitors who braved the heat this weekend in The Shop Summer Games 4 out in Topeka, Kansas! The WODs were brutal and so was the heat!

RESET:
2 Rounds of:
20 Bear Crawl Steps
15 Hollow Rock
10 Cobra Push Ups

23 JUN 2012 - AMRAP, Front Squat, Sprint

HEAVY:
Rest Day

INTENSITY:
AMRAP, 15 Minutes:
5 Front Squats, 155
200m Sprint

RESET:
2 Rounds of:
50 Double Unders
25 Cobra Push-Ups
10 Suspended Knees to Elbows

17 MAY 2012 - Sprints, Plank

HEAVY:
Deadlift
Between each set perform:
6 Box Jumps (30/24)

INTENSITY:
10 Rounds of:
200m Sprint
Plank*

*For each split on the 200m run, that is the amount of time you must plank. If your first 200m sprint is 20 second, you plank for exactly 20 seconds.

Post total time, including planks to comments.

RESET:
2 Rounds of
10 Spiderman Lunge Steps
10 Toes-to-Bar
10 Hip-Ups

05 MAY 2012 - 2012 Individual Event 3

HEAVY:
Back Squat
After each set, perform:
7 SDHP (95/65)
7 Diamond Push-Ups

INTENSITY:

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint


Scale as needed.


RESET:
2 Rounds of:
Around the Worlds (45/25)
20 Overhead Walking Lunge (45/25)
Squat Bridge, 60 Seconds

03 MAY 2012 - Chipper: Tire Flip, Sprint, Burpees

HEAVY:
Rest Day

INTENSITY:
Chipper, For Time, on a course 100' long and with a heavy tire:
- Flip the tire once
- Jump through the tire (i.e. in to the hole, then out of the hole onto the otherside)
Sprint the remaining distance in the 100'
- Complete 1 Burpee for each tire flip you have completed
- Sprint back to the tire
- Jump through the tire

Repeat the above steps until you have moved the tire 200'. In other words, flip the tire up and back down the 100' course. BURPEES RESET at 100'

Burpees - after your first tire flip, you complete one burpee. Two flips, two burpees. The burpee counter resets when you complete the first 100'.

Post questions and times to comments!

RESET:
2 Rounds of:
10 Iron Cross (1 leg, 1 rep)
60 Second Squat Bridge
10 Air Squats
60 Second Cobra Pose