Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2 rounds then run 400 meters at 60%

CrossFit Workout Routine:

- Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) Back Squat; hold the bar behind the head

- Pull ups

- Do both each round. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event. Post your time!

Here’s a pic of  Jason Khalipa, a tough condender at the Crossfit games. For more CrossFit workouts find a CrossFit affiliate near you and be a part of the CrossFit family. You will be in for some of the best workouts of your life!

• Building Muscle Without Weights Many men and women are trying to get in shape and tone up their bodies. Naturally a major part of this is eating right and adopting a fitness regimen that is suitable for you and what you wish to accomplish. What many individuals do not realize is that you......
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Warm up: 400 hundred meter run (1 lap around the track)

Full Body Blast Workout Routine:

- 5 minutes pull ups
- 1 min break
- 5 minutes Body weight bench presses (Beginners = 45 lb bar to 1/2 your weight)
- 1 min break
- 5 Minutes deadlifts
- 1 min break
- 5 minutes Body weight back squats (Beginners = 45 lb bar to 1/2 your weight)

In these exercises do as many reps as you can in the 5 minutes time frame. Use the 1 min break to record your reps in each work out. 20 minutes of hell for a Full body blast! How many reps did you do?

Thought for Today: “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” – Ralph Marston

To share this workout with a friend, click on the links below

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Warm up: Indoor row for 1k, or your choice of cardio equipment for 10 minutes, 1 minute planks

Chest Workout Routine:

- 10 Hang power cleans: 85 -- 115 LBS men, 45 -- 65LBS women (Don’t know how to do a hang power clean? Beginners = rest a light bar across chest with arms crossed and do front squats)

- 10 Pull ups, one hand overhand one hand underhand grip and switch off (use leg band if needed)

- 10 Diamond push ups

- 10 Bench Press reps, 60% of your max lbs

- 10 Standing Cable Flyes

- Do each exercise 10 times with no rest in between exercises. After you complete one full round, rest 1 minute and repeat. Do a total of 5 rounds or 1 round of 50 reps of each exercise.

The word today is = effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

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When was the last time you jumped rope? …and don’t say grade school! Jumping rope is a great way to keep your heart rate up and body moving. Try this workout today and you might just fall in love with jump rope again!

Warm up: jog 1200 meter (3 laps around track)

Workout:

- Push ups; Men 30, Women 20 (Adv = 40)

- 2 minute jump rope (Adv = speed rope)

- 4 rounds, no rest until you have completed the jump rope and then 10 second rest between rounds. Post your time!

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This is the ‘Chrissy’ kettle bell workout, and no doubt it’s full body conditioning that will boost your metabolism too….Are YOU ready?!

Workout:

30 Burpees
20 Kettle Bell swings

25 Burpees
25 Kettle Bell swings

20 Burpees
30 Kettle Bell swings

15 Burpees
35 Kettle Bell swings

10 Burpees
40 Kettle Bell swings

5 Burpees
45 Kettle Bell swings

Advanced = burpee exercises are done with a high knee jump
Beginners = burpee exercises can be done without the jump

- How long did it take you to finish the workout? Post your time! (specify Beg or Adv)

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Warm up: 10 minutes on the bike, cross trainer, or treadmill, 10 lunges, 25 push ups

Workout:

- 20 Medicine Ball curl up
(Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

- 20 knees to elbows

- 20 Wood chops (20 each side)

- 20 Leg Lift / Raises

- 30 second planks

- repeat the circuit 4 times. Post your time. Beginners do 10 reps instead of 20.

• Are Men Fitter Than Women? Davelle Morrison The Canadian Health Measures Survey conducted by Statistics Canada released its findings in January 2010. It confirmed what most fitness professionals already know. As a nation, we are not getting any fitter. And for women, their fitness results are worse than men. The Canadian Health Measures Survey found......
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I got this workout below from a buddy of mine who PT’s with the Army Rangers every week.  They’re PT is hard core but prepares them for the challenges ahead.  Training with the Army Rangers is no easy workout. This is just one of they’re daily workouts. Try it, its the real deal!

Warm up: jog 800 meters (2 laps around track)

Workout:

- 55 push ups, Max pull ups, 65 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 45 push ups, Max pull ups, 55 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)

- for beginners, modify the reps. Ex: cut the amount of reps in half and use a leg band for assistance in pull ups… Don’t quit!

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Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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Workout:

- front squats 5-5-5-5-5 (bar in front)
- 1 minute plank
- back squats 5-5-5-5-5 (bar in back)
- 1 minute plank
- In this workout you will do 5 sets of 5 squats on each

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Allyson Felix at the Beijing Olympics

Warm up: jog 800 meters (2 laps)

Workout:

- 200 meter sprint / rest 1 minute
- 20 push ups / rest 30 seconds

- 200 meter running backwards / rest 1 minute
- 20 push ups / rest 30 seconds

- 200 meter side shuffle (right side) / rest 1 minute
- 20 push ups / rest 30 seconds

- 200 meter side shuffle (left side) / rest 1 minute
- 20 push ups / rest 30 seconds

- repeat the full circuit up to 4 times

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