Wall Ball Fitness Workout #231

Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

KB Swing Fitness Workout #229

Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Wall Ball Fitness Workout #227

Day 42/56

CONDITIONING:
EMOM, 12 Minutes
3 Back Squats @ 75% 1RM

Then;
800m sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls (20/12)
10 Box Jumps (24/20)

RESET:
2 Rounds of:
Max UB Suspension Ring Row
10 Suspension Y-Flys
10 KB Orbits (either direction)

Wall Ball Fitness Workout #222

Day 32/56

CONDITIONING:
Death by Deadlift -
Deadlift (225/155) on the minute every minute, adding 1 deadlift each minute and continue to add 1 deadlift each round (minute) until you can no longer continue.

Then;
400m Sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls
50 Double Unders

RESET:
50' Spiderman Walking Lunge
4 Turkish Get-Ups
50' Bear Crawl
10 Good Mornings (45/35)

Wall Ball Fitness Workout #191

Day 103/112

CONDITIONING: 
EOMOM*, 6 Minutes (3 rounds)
Max Effort, Sandbag Squat Jumps
Post Reps and weight

*Every Other Minute On the Minute

INTENSITY:
For Time:
50 Wall Balls
15 Ring Dips
50 Wall Balls
15 HSPU
50 Double Unders

RESET:
250m Row
20 KB Orbits, Right
250m Row
20 KB Orbits, Left

Whitten Hero Fitness Workout #174

Day 79/112

INTENSITY:
Whitten
5 rounds
22x KB swings (2p/1.5p)
22x Box jump (24/20 inch)
Run 400m
22x Burpees
22x Wall ball (20/12)

RESET:
60s each of:
4-way shoulder mobility w/band
sit-squat hold
plank


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

KB SDHP and Wall Ball Fitness Workout #145

Day 32/112

SKILL WORK:
20 Minutes
Pistol Progression

In order of progression:
1) Lateral Lunges
2) Assisted (use weight rack or pull-up rig)
3) PVC Assisted

If you already have the pistol down, complete:

Max Reps:
Alternating Pistol Squat, Unbroken
Rest 60-90s

Then complete;
If under 15:
Pistol Squats, subtracting 2 from your previous set
Rest 60s

If over 20:
Pistol Squats, subtracting 3 from your previous set

Ex: 12 alternating pistols, rest 90s, 10 alternating pistols, rest 60s, 8 alternating pistols, rest 60s...etc. Continue to 0  alternating pistols.

INTENSITY:
10,9,8,7....1 reps for Time of:
KB SDHP (1.5p/1p)
Wall Ball

RESET:
2 Rounds of:
3 KB Windmills, Left (1p/.5p)
3 KB Windmills, Right
10 Around the Worlds, Left (45/25)
10 Around the Worlds, Right

Wall Ball and Double Under Fitness Workout #118

Day 48/58

INTENSITY:
AMRAP 12 Minutes
10 Wall Balls (20/12)
40 Double Unders

Compare to 26 FEB 2013. Post results to comments.

RESET:
4 Rounds of:
2 Heavy Man-Makers
2 Windmills (2 arms, 1 Rep)
2 Wall Walk-Ups

Burpees and Wall Balls Fitness Workout #111

Day 37/58

INTENSITY:
2 Rounds for time of:
50 Burpees
50 Wall Balls

RESET:
3 Rounds of:
50m Tire Sled Pull (55/35)
15 Diamond (Close-Hand) Push-Ups
10 Spiderman Lunges, Alternating

Pull-Up, Wall Ball and Sit-Up Fitness Workout #99

Day 21/58

INTENSITY:
3 Rounds For Time of:
20 Pull-Ups
30 Wall Balls
40 Sit-Ups

RESET:
With a dumbbell, perform:
20 Right Arm Press
20 Left Arm Press
20 Right Arm Hang Power Cleans
20 Left Arm Hang Power Cleans
20 Right Arm Dumbbell Swings
20 Left Arm Dumbbell Swings

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Zeus Fitness Workout #40

Day 57/112

No Heavy Today!

INTENSITY:
Zeus (Scale 1 round, 2 rounds or 3 by ability level)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


RESET:
Stretch out!

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!

AMRAP Sit-Up Fitness Workout #26

Phase 1 - Day 35/112

INTENSITY:
AMRAP, 12 Minutes
50 Sit-Ups
25 Wallballs
15 Pull-Ups
10 Dumbbell Push-Press (55/35)

RESET:
For 10 minutes practice Roll to Candlestick

Details at GymnasticsWOD

Chipper Fitness Workout #19

Phase 1 - Day 25/112

INTENSITY:
For Time:
50 Air Squats
40 Burpees
30 Wall Balls
20 Calorie Row
10 Weighted Pull-Ups (45/25)

RESET:
For Quality:
3 Rounds of:
3 Wide-Grip Pull-Ups
5 Landmine Squat and Press (45/25)
7 Samson Lunges

Chipper Fitness Workout #13

Phase 1 - Day 17/112

INTENSITY:
10 Rounds for Time of:
8 Wall Balls
6 Weighted Box Jumps (1p/.5p)(24/20)
4 Ring Rows
2 Sumo-Deadlift High-Pull (135/95)

RESET:
15 High Kicks, right
15 Rear Kicks, right
15 High Kicks, left
15 Rear Kicks, left
60s Squat Bridge
5 Spiderman Lunge and hold 5s, right
5 Spiderman Lunge and hold 5s, left

Wall Balls Fitness Workout #9

Phase 1 - Day 11/112

INTENSITY:
40-35-30-25-20-15-10 reps of:
Wall Balls (20/12)
Bear Crawl (steps)

RESET:
2 Minutes, Shoulder mobility:
http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.html
60s Downward Facing Dog Pose
60s Cobra Pose

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

Intense Fitness Workout #1

Phase 1 - Day 1/112

INTENSITY:
3 Rounds for Time of:
15 Ring Rows
25 Wall Balls (20/12)
500m Row

RESET:
10 Air Squats
Squat Bridge - 2 minutes
Leg and Ankle Mobility w/ bands - 2 minutes
 Instructional - http://www.mobilitywod.com/2011/09/episode-313-improving-ankle-range-super-friend-addition.html
10 Air Squats

11 DEC 2012 - Run, Wall Ball, SDHP

CrossFit Wichita Games are this weekend! Saturday, December 15th at 9am!

INTENSITY:
3 Rounds for time of:
400m Run
30 Wall Balls (20/12lbs)
30 KB SDHP (1.5p / 1p)

Don't miss the WINTER GAMES at CrossFit Wichita this weekend! 9am at CrossFit Wichita, 535 S. Saint Francis, Wichita.


RESET:

For Flexibility
6 Skin the Cats and hold the bottom (German Hang) for 15 seconds
30 Bridge Ups - http://gymnasticswod.com/content/bridge
Cobra Pose 2 minute hold