11-13-13 NOAH FORSETH 1ST BDAY WOD

NOAH JOSEPH FORSETH DESHAIS

11-13-12 THE THIRD GENERATION OF MIXED FITNESS ARTISTS ENTERS THE WORLD...

7lbs 18 Inches
 
24 MINUTE AMRAP

11 BENT OVER ROWS
13 PUSH PRESS
12 CURLS

7 BAR MUSCLE UPS
18 GHD


 NOAH TODAY

11-11-13

REMIX OF RON DEMAAGD BIRTHDAY WORKOUT FROM JUNE

WARM UP

STRENGH AND SKILL
5,4,3,2,1 CHEST TO CHEST WALL CLIMBS
10,6,3,1,1, SQUAT CLEAN AND JERK
50,40,30,20,10 DOUBLE UNDERS

METCON
4 MINUTE AMRAP
1,2,3,4...HUERTA CRAWLS
10,20,30,40....STORM CRUNCHES

CORE
10 TURKISH GET UPS

COOL DOWN AND MOBILITY

 


11-8-13

ANY ORDER, BREAK OR MIX UP AS NEEDED

100 DOUBLE UNDERS
75 BALL TO WALL
50 KB SWINGS
50 PUSH UP TO SIDE PLANK
25 PULL UPS
25 TOE TO BARS
25 GHD
10 DEADLIFT
10 FRONT SQUATS
5 BACKWARDS STAIR CRAWLS



11-6-13

WARM UP

STRENGTH AND SKILL
4 SETS OF EACH, ADJUST WEIGHT AND REPS AS NEEDED
DEADLIFT
STRICT PULL UP
ROPE CLIMB

METCON
5 MINUTE AMRAP
30 THRUSTERS 105/75
DOUBLE UNDERS UNTILL TIME

CORE
30 CORE BALL SIT THROUGHS

COOL DOWN AND MOBILITY

11-4-13

METCON MONDAY!!!!

4 MIN AMRAP
15 BALL TO WALL
5 HORIZONTAL PULLUPS


4 MINUTE AMRAP
5 CLEANS
5 SHOULDER TO OVERHEAD
10, 20, 30... DOUBLE UNDERS

4 MINUTE AMRAP
4 BURPEES
10 FULL SIT UPS

 
 

 


11-1-13

WARM UP

STRENGTH AND SKILL
10-2 REPS
OH WALKING LUNGES
DUMBELL PUSH UP TO SIDE PLANK

METCON
5 MIN AMRAP
5 CLEANS
5 SHOULDER TO OVERHEAD
10 DOUBLE UNDERS, THEN 20, 30, 40....

CORE
MFA AB BONUS 3
10 HEADSTAND TOES TO GROUND
20 BARBELL SIT UPS
30 BICYCLES
TRIBUTES
30 BICYCLES
20 BARBELL SIT UPS
10 HEADSTAND TOES TO GROUND


COOL DOWN AND MOBILITY

 




10-30-13

DECK OF CARDS

SHUFFLE DECK, EACH SUIT WILL REPRESENT AN EXERCISE, ACES ARE 11 REPS, FACE CARDS WILL BE 10 REPS, AND ALL OTHER CARDS REPS ARE AT FACE VALUE.

DIAMONDS = DUMBELL SNATCH
SPADES = BURPEES
CLUBS = PULLUPS
HEARTS = FULL SIT UPS



10-28-13

WARM UP

STRENGTH AND SKILL
10-2 (10 REPS OF EACH, THEN 8, 6,4,2)
CLEANS
HSPU (HAND STAND PUSH UPS)

METCON
6 MINUTE AMRAP
4 BURPEES
10 FULL SIT UPS

COOL DOWN AND MOBILITY

 


Colors



MELISSA FORSETH BIRTHDAY WOD

CELEBRATING MELISSA FORSETH AND HER 10-24-79 BIRTHDAY!!!!
24 MINUTE TIME CAP
ANY ORDER, MIX UP AS NEEDED

10 WIPERS
10 MUSCLE UPS

24 CHEST TO CHEST WALL CLIMBS
24 SQUAT CLEAN AND JERK 135/105

79 SINGLE THEN DOUBLE UNDERS (SINGLE FOLLOWED BY DOUBLE UNDER IS 1 REP)
79 WALKING LUNGES

 
 






10-23-13

1/2 MILE RUN

6 BEAR CRAWL SHUTTLES
60 HR PUSHUPS
90 FULL SIT UPS
120 BODY SQUATS

1/2 MILE RUN



TUCKER BIRCH BIRTHDAY WOD

CELEBRATION FOR OUR MIXED FITNESS ARTIST BORN 10-20-90

23 MINUTE AMRAP

10 CHEST TO CHEST WAL CLIMBS
20 T PULLUP TOE TO BARS
90 STORM CRUNCHES

10 MUSCLE UPS
20 HIGH BOX JUMPS
90 DOUBLE UNDERS

23 KB SWINGS





10-16-13

WARM UP
 
STRENGTH AND SKILL
10-2 REPS OF (10 OF EACH, 8 OF EACH, 6, 4, 2)
DUMBELL SNATCH
BAR OR RING DIPS

METCON
10-2 REPS OF
BOX JUMPS
HR PUSHUPS
FULL SIT UPS

CORE
PLANK FOR THE AMOUNT OF TIME IT TAKES FOR ABOVE METCON
 
COOL DOWN AND MOBILITY

 
 
MICHELLE "PLANKS ALL DAY" DOLL


10-14-13 REMIX OF 8-26-13

WARM UP 

STRENGTH AND SKILL
REMIX FROM OUR 8-26-13 WOD

30 HR PUSHUPS / 60 DOUBLE UNDERS

25 KB SWINGS 70/53 / 50 DOUBLE UNDERS

20 OH BARBELL LUNGES 95/65 / 40 DOUBLE UNDERS

15 CHEST TO CHEST WALL CLIMBS / 30 DOUBLE UNDERS

10 PISTOLS EACH LEG /  20 DOUBLE UNDERS

5 ROPE CLIMBS / 10 DOUBLE UNDERS


METCON
8 TABATA ROUNDS (20 SECONDS ON, 10 SECONDS OFF)
DOUBLE UNDERS


CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOW
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SITS

COOL DOWN
MOBILITY
 
 




AMRAP NUTRITION REFUEL BAR

LAST WEEK, AND OVER THE WEEKEND SOME OF OUR MIXED FITNESS ARTISTS WERE ABLE TO SAMPLE THE REFUEL BAR BY AMRAP NUTRITION. OUR ATHLETES LOVED THE 100% PALEO SNACK WITH 14G OF PROTEIN AND MADE FROM ALL NATURAL INGREDIENTS WAS A HIT. THOSE WHO TASTED THE BARS ENJOYED THE TASTE AND APPRECIATED THAT THE BAR HAS 300 CALORIES AND IS MADE FROM QUALITY INGREDIENTS LIKE RAW ALMOND BUTTER, UNSWEETENED COCONUT, EGG WHITE PROTEIN POWDER, RAW SESAME SEEDS, RAW ALMOND CHUNKS, GROUND CINNAMON, AND SEA SALT. BE SURE TO CHECK OUT THEIR WEBSITE BY EITHER CLICKING ON THEIR LOGO ON THE RIGHT SIDE OF THIS SITE, CLICKING ON LINK BELOW, OR GOING TO THEIR WEBSITE AT AMRAPNUTRITION.COM

 
http://www.amrapnutrition.com/
 

10-11-13 REMIX OF 12-12-12

REMIX FROM OUR 12-12-12 WOD

3 ROUNDS
2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS OR ANY SHOULDER TO OVERHEAD

3 ROUNDS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS

REST

MFA AB BONUS
10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS

 


 

10-9-13

6 MINUTE AMRAP

5 DEADLIFT (BODYWEIGHT)
10 HR PUSHUP
1 ROPE CLIMB


RPM Speed Ropes

MixedFitnessArtist.com was fortunate enough to have RPM Fitness send us one of their new Speed Rope 2.0 jump ropes. Our athletes were all agreeing how this was the finest rope they have used to date. From the different color options, engraving options, and adjustment of cable this rope will meet not only your aesthetic preferences but also function like no other rope can. Go to their banner and link to their site there or click the link below to add the finest rope available to your "Mixed Fitness" training.
 
 
 

10-7-13

BOYS VS GIRLS!!!! TOP 3 SCORES FROM EACH WILL BE AVERAGED IN 
2 MINUTE AMRAP WITH EACH EXERCISE, ANY ORDER, REDO'S ALLOWED
1 MINUTE REST BETWEEN EACH 2 MINUTE AMRAP

BODY SQUATS
HR PUSHUPS
PULL UPS
DOUBLE UNDERS
FULL SIT UPS
3 WAY SHOULDER PLANKS 10/8
BOX JUMPS 24 PLATED/24
BURPEES





DYLAN MYERS BIRTHDAY WOD

TODAY WE CELEBRATE THE BIRTHDAY(10-2-92) OF DYLAN MEYERS AKA @CHILLBOYFRESH

SINCE DYLAN WAS BORN ON 10-2 IT ONLY SEEMS FITTING TO DO A 10-2 REP WORKOUT FOR HIM. 10 ROUNDS FIRST ROUND, THEN 8, 6, 4, AND FINALLY 2 ON LAST.

TOE TO BARS
THRUSTERS 95/65
PUSHUPS
GHD
BURPEE BOX JUMPS

BONUS:
10 BAR MUSCLE UPS
10lb DUMBELLS 2 HANDS OVERHEAD AROUND GYM LOOP(1/4 MILE)

 

 

 



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