EMOM Ground to Overhead Fitness Workout #119

Day 49/58

INTENSITY:
EMOM, 12 Minutes
1 Ground to Overhead (155/115)
2 Weighted Box Jumps (1p/.5p @ 24″/20″)
3 Pull-Ups

RESET:
2 Rounds of:
15 Landmine Bus-Drivers (25/15; left and right is 1 rep – Video Link)
50′ Bear Crawl
250m Row

EMOM Push-Press Fitness Workout #32

Phase 2 - Day 43/112

HEAVY INTENSITY:
EMOM 12 Minutes
(Every Minute On the Minute)
4 Push-Press (70% 1 RM)
6 Weighted Box Jumps (35lbs / 18lbs)
8 Hollow Rock

RESET:
10 Minutes
"Backward Roll-to-Handstand" progression step 1
http://gymnasticswod.com/content/back-extension-roll-progression

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

18 DEC 2012 - EMOM, HPC and Weighted Box Jumps

INTENSITY:
EMOM, 12 Minutes
2 Hang Power Clean (155/115)
3 Weighted Box Jumps (24/20in.) (1p / .5p)

RESET:
60s Squat Bridge
10 Spiderman Lunges, each leg
60s Resistance Band on each of the 4 angles of the shoulder

31 OCT 2012 - CrossFit on Halloween

INTENSITY:
21,15,9 Rep Rounds of:
Weighted Box Jump (24"/20")(1.5p / 1p kettlebell)
Ring Dip

RESET:
Run 5k

13 AUG 2012 - Chipper

INTENSITY:
5 Rounds for Time of:
10 Snatch (95/65)
8 Chest to Bar Pull-Ups
6 Ring Push-Ups
4 KB Box Jumps (1.5p / 1p)
2 Bar-Facing Burpees

RESET:
2 Rounds, 10 Reps of:
Bus Drivers (Landmine trainer)
Suspended Knees to Chest

14 JUL 2012 - Farmer's Carry, Ring Push-Ups, Pull-Ups, Weighted Box Jumps

HEAVY:
(Full) Clean
Between each set perform:
Plank, 30 seconds

INTENSITY:
For Time:
400m Farmer's Carry (3p - (2) 1.5p KB or 106lbs)
Then;
3 Rounds of:
12 Ring Push-Ups
9 Pull-Ups
3 Weighted Box Jump (1.5p / 1p @ 24/20)

RESET:
7 Reps of:
Bear Complex (45# barbell)