Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Nicole Fitness Workout #81

Nicole and Jolie - the original CrossFit Girls

Day 111/112

INTENSITY:
Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups

Post Rounds and Pull-Up Reps to comments

RESET:
3 Rounds total, using these reps:
30-20-10 Reps Double Unders
60s of Cobra Pose after each double under
10-15-20 Reps GHD Back Extensions

Klepto Fitness Workout #80

Day 110/112

INTENSITY:
From CrossFit.com earlier this week -

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

RESET:
10 Minutes, leisurely hip mobility...LOL (see video link)

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Tosh Fitness Workout #79

Day 109/112

INTENSITY:
Tosh
3 rounds of:
200m run
Rest*
400m run
Rest*
600m run
Rest*

 *Rest as long as the previous interval took you to run. If 200m took you 45 seconds, rest 45 seconds before you run 400m.

RESET:
20 Forward High Kicks, each direction
60s Squat Bridge
20 Rear High Kicks, each direction
60s Cobra Pose

Front Squat AMRAP Fitness Workout #78

Day 108/112

INTENSITY:
AMRAP 9 Minutes
3 Front Squats (155/115)
5 KB Swings (2p/1.5p)
7 Ball Slams

RESET:
3 Rounds of:
3 Wall Walk-Ups
60s Plank
60s Break

Alpha Series - Week 1, Phase 5 DELOAD

Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of 1RM (New 1 Rep Max)

Monday:BS / 8 Walking Lunges
Tuesday:SDHP *PP Weight / 10 Bench Dips
Wednesday:BP / 4 Clappers
Thursday:Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday:2 Rounds, Max Push-Ups, 60s break
Sunday:5k Run
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases