Month: July 2016

Ninja Workout
60 minute row for max meters

Fitness, Performance, Ninja Gymnastics
Max effort Unbroken Bar Muscle Ups

Fitness, Performance, Ninja Workout
400m Run for time

Fitness, Performance EXTRAS
Three to five sets of:
Heavy Dumbbell Push Press X 10 reps
60 seconds rest
Walking Lunges X 100m
60 seconds rest
Heavy Kettlebell Swings X 15 reps
2 minutes rest

CrossFit Strength
Every minute on the minute for 42 minutes: (7 sets)
Minute 1: 5 Stone to shoulder or 10 goat bag/sandbag/medball snatches
Minute 2: 20m Heavy farmer carry
Minute 3: 18/12 Calorie Row
Minute 4: 20m Heavy Sled pull
Minute 5: 15/12 Burpees
Minute 6: 6/4 Heavy Double Kettlebell Clean and Jerk

Fitness, Performance, Workout
21 Hang power cleans 135/95#
21 Burpees over the bar
100 Double unders
15 Hang power cleans 135/95#
15 Burpees over the bar
75 Double unders
9 Hang power cleans 135/95#
9 Burpees over the bar
50 Double unders
Fitness: 95/65#

Fitness, Performance, Ninja Skill
Kipping Handstand Push Ups
Kipping Pull Ups

Fitness, Performance, Ninja Gymnastics
Max effort Unbroken Kipping Handstand Push Ups

Fitness Workout
“Mini Fran”
15-12-9
Thrusters 75/55#
Jumping Pull Ups

Performance, Ninja Workout
“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

Fitness, Performance Workout
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

“DT”
Five rounds for time of:
12 Deadlift 155/105#
9 Hang power clean
6 Push jerk
“Cindy”
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 air Squats

Fitness, Performance, Ninja Workout
1 mile Run for time
*Ninjas are to go to the park and do this at the running track

Fitness, Performance Workout #2
In teams of 3, complete the following for time:
50 Dumbbell Hang Squat Cleans
300m Dumbbell Run (100m each)
50 Ring Dips
300m Dumbbell Run (100m each)
50 Dumbbell Thrusters
300m Dumbbell Run (100m each)
50 Box Jump overs
300m Dumbbell Run (100m each)

Fitness, Performance, Ninja Workout
2km Row for time

CrossFit Strength
1.
5 sets of:
Side facing Box step ups X 8 reps each leg
60 seconds rest
Rope Climbs X 3 reps (legs or no legs or back to standing)
60 seconds rest
100m Sprint
2 minutes rest

2.
3-5 sets of:
Barbell reverse curls X 4-6 reps
10 seconds rest
Dumbbell bicep curls X 10-12 reps
2 minutes rest
Close Grip Bench press X 4-6 reps
10 seconds rest
Dumbbell Overhead Tricep Extensions X 10-12 reps
2 minutes rest

Fitness & Performance Strength
1.
1RM Max Bench Press
2.
Five sets of:
8 Single leg kettlebell deadlifts each leg
60 seconds rest
5-20 Unbroken Ring Push Ups
60 seconds rest
100m Sled drag
2 minutes rest
*build up over the course of the five sets