Tabata Fitness Workout #217

Day 23/56

CONDITIONING:
EMOM for 12 Minutes:
3 Weighted Pull-Ups*

*Find a weight you can complete at 3 reps before beginning. Add weight each round.

Then;
2 Rounds:
Max Reps Push-Ups
60s Rest

INTENSITY:
Using the Tabata format, complete the following:
Wall Balls
Knees-to-Elbows
Calorie Row

*Tabata's format is: 20 seconds of maximum effort, 10 seconds of rest. Complete 8 sets (or 4:00 minutes) total for each exercise before moving on to the next exercise. For this event, count your total reps across all three exercises.

RESET:
2 Rounds of:
3 Man-Makers
6 Spiderman Walking Lunges + 3s hold
9 Barbell Roll-Outs

Overhead Walking Lunge Fitness Workout #215

Day 21/56

CONDITIONING:
EOMOM, 12 Minutes
(Every Other Minute On the Minute)
Max Effort Calorie Row

Then;
5 Rounds of:
2 Knees to Elbow + 2 Pull-Ups
Rest 30 Seconds

INTENSITY:
21-15-9 Reps for Time of:
Wall Balls
Bumper Overhead Walking Lunge (45/25)
Push-Ups

RESET:
2 Rounds of:
20 KB Orbits (either way)
10 Bumper Around the Worlds (45/25)
5 Toes to Bar

Running Fitness Workout #200

Day 3/56
CONDITIONING:
AMRAP, 7 Minutes
Overhead Walking Lunge (95/65)

then;

EMOM, 5 minutes
3 Back Squats*

*Sets should be 65%, 65%, 75%, 85% and 95% of your 1 RM.

INTENSITY:
For Time:
1 Mile Run
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1 Mile Run

RESET:
20 Landmine "Bus Drivers"
60s Plow Pose
20 KB Orbits (both directions)
60s Plank

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump

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

Double Under and Wall Ball Fitness Workout #162

Day 58/112

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

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

Chipper Fitness Workout #160

Day 54/112

INTENSITY:
For Time
30 Push-Press (95/65)
100 Double Unders
20 Wall Balls
50 Double Unders
10 KB Swings (1.5p / 1p)

RESET:
2 Rounds
50' Spiderman Lunge
10 GHD Sit-Ups
250m Row

Karen Fitness Workout #148

Day 37/112

INTENSITY:
Karen
For Time:
150 Wall Ball Shots

RESET:
2 Rounds of
20 GHD Sit-Ups
Max L-Pull-Ups
2 Wall Walk-Ups

Wall Balls, K2E and GHDs Fitness Workout #141

Day 25/112

INTENSITY:
3 Rounds for Time of:
30 Wall Balls
25 Knees to Elbows
20 GHD Back Extensions

RESET:
2 Rounds of:
60s Cobra Pose
10 KB Press L/R (1p / .5p)
60s Downward Facing Dog Pose
6 Samson Lunge and hold 6s

Hang Power Clean Fitness Workout #136

Day 18/112

INTENSITY:
AMRAP, 12 Minutes
5 Hang Power Clean (95/65)
10 Wall Balls
20 Double Unders

RESET:
Up to 10 minutes, practice backwards roll to push-up position
If you have backwards roll to push-up down, work on backwards roll to handstand.

http://gymnasticswod.com/content/straight-arm-back-extension-roll-push-position http://gymnasticswod.com/content/back-extension-roll-progression

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

2013 Regionals Series - Fitness Workout #96

Day 16/58

INTENSITY:
CrossFit Games Regionals Event #4
100 Wall balls (20/14)
100 Chest to Bar Pull-Ups
100 Pistol Squats, alternating
100 Dumbbell snatch (70/50)

RESET:
2 Rounds of:
8 Samson Lunge/Stretch, alternating w/ 5 second hold
16 GHD Sit-Ups
32 Green Band Good Mornings

Double Under and Wall Ball Fitness Workout #84

Day 2/58

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

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

Karen Fitness Workout #69

Day 97/112

INTENSITY:
Karen
For Time:
150 Wall Ball Shots

RESET:
2 Rounds of
20 GHD Sit-Ups
Max L-Pull-Ups
2 Wall Walk-Ups

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

Farmer's Carry Fitness Workout #64

Day 90/112

INTENSITY:
3 Rounds For Time of:
400m Farmer's Carry (90/50 - 2x Bumpers)
15 Wall Balls (20/14)
30 Double Unders

RESET:
20 Back Extensions
10 High Kicks, each leg
20 GHD Sit-Ups
10 Wall Walk-Ups

Sandbag Fitness Workout #23

Phase 1 - Day 30/112

INTENSITY:
5 Rounds of:
8 Sandbag Thruster
10 Wall Balls
12 KB SDHP (1.5p / 1p)
15 Double Unders

RESET:
For Quality:
20 Toes to Bar (Strict)
20 Bench Dips
20 PVC Pass Throughs
60s Cobra Pose
60s Plow Pose

21 DEC 2012 - Sandbag OTB, Wall Balls, Bear Crawl

INTENSITY:
2 Rounds For Time:
30 Sandbag OTB (Over The Back)(80/40)
50 Wall Balls
100' Bear Crawl

RESET:
Flexibility, Each Leg:
50 Forward Leg Swings
50 Side Leg Swings
50 Backwards Leg Swings

26 SEPT 2012 - Max Rep Wall Ball and Knees to Elbows

INTENSITY:
3 Rounds of:
Max Reps Wall Ball (20/12)*
50 Knees to Elbows**
Rest 60 Seconds

* Max reps without stopping
** SUBTRACT the number of Wall Balls you do every round from the 50 reps of Knees to Elbows.

Post number of Knees to Elbows completed. Hint: Fewer is better.

RESET:
2 Rounds of:
10 Walking Lunge Steps
10 PVC Shoulder Extensions
10 PVC Overhead Squats
60s Squat Bridge

18 SEP 2012 - AMRAP Wall Balls, Pull-Ups, SDHP

INTENSITY:
AMRAP, 12 Minutes
30 Wall Balls
15 Pull-Ups
5 SDHP (#115/75)

RESET:
2 Rounds, for Quality of:
10 Sampson Lunges
10 Landmine Bus Drivers
10 Supermans