8-4-14

MELISSA FORSETH CHOICE FOR OLD WOD REPEAT AS  WE HIT A SEGMENT OF EACH EVENT FROM 4TH OF JULY 2014 MIXED FITNESS GAMES

20 MINUTES OF

1 BACKWARDS STAIR CRAWL, 5 CLEAN AND JERKS, HEAD OUTSIDE FOR 20 BODY SQUATS, 10 PUSH UPS, 50 YARD SLED PUSH SPRINT 90/70

 



8-1-14



TUCKER BIRCH 5-28-13 CHOICE FOR REVISTING OF AN OLD WOD

 

CHE STEDMAN WAS ONLY MIXED FITNESS ARTIST TO HAVE EVER FINISHED, SO FAR

 

SEE IF YOU CAN FINISH IN 24 MINUTES

1/4 MILE RUN

24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS

1/4 MILE RUN

24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS

1/4 MILE RUN

24 OVER BAR DIPS
24 BURPEES

1/4 MILE RUN

24 STAIR RUNS

 

 

 

7-28-14

NOTE STRICT MOVEMENTS  FOR FIRST HALF OF EACH ROUND THEN CHANGE TO EXPLOSIVE AND PLYOMETRIC. ADJUST YOUR PACE AND FOCUS ACCORDINGLY.

4 ROUNDS WITH A 30 MINUTE TIME CAP

4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS) 
10 KB SWINGS
4 STAIR HOPS

INSERT ED WHITE VIDEO DEMO HERE


7-25-14

3 ROUNDS FOR TIME OF
SMALL LAP
20 WALL  BALL
10 TOE TO BARS
10 KB SWINGS

REST

PRACTICE TECHNIQUE, BREAK INTO SETS WORK ON ADDING WEIGHT EACH SET
25-30 DEADLIFT

7-21-14

PICK A CHALLENGING WEIGHT YOU CAN GET 4 REPS OF AND STILL HAVE TIME TO RECOVER BEFORE MINUTE TIMER BEEPS SIGNALING ANOTHER 4 REPS, AND SOMETHING THAT YOU WILL BE ABLE TO HANDLE FOR 24 TOTAL REPS FOR 6 MINUTES OF

EVERY MINUTE ON THE MINUTE SNATCHES 4 REPS FOR 6 MINUTES

REST

PRACTICE DOUBLE UNDERS, PISTOLS, AND DIPS (RING OR OVER BAR)



7-18-14

CARDIO PACE OF...
25 CALORIE ROW
25 WALL BALL
25 TOE TO BARS
25 SOTT PRESS
25 BURPEE SLED SHOVE

REST

SKILL PACE, BREAKING UP REPS AND ADJUSTING WEIGHT FOR YOUR NEEDS WHILE WORKING ON DEPTH AND PROPER TECHNIQUE
25 FRONT SQUATS

 

SOTTS PRESS 

BURPEE SLED SHOVE





7-14-14

4 MINUTES AT EACH STATION WITH 2 MINUTES REST REST BETWEEN STATIONS.  SEE HOW FAR YOU CAN GET WITHIN EACH 4 MINUTE STATION

4 CHEST TO CHEST WALL CLIMB
10 KETTLEBELL SUMO DEADLIFT HIGH PULLS

4 MUSCLE UPS
10 TOE TO BARS

4 HIGH BOX JUMPS
10 GHD SIT UPS

40 JUMPROPE (SINGLES OR DOUBLES)
10 DIVER PUSH UPS

BONUS: 4 ROUNDS OF 40 YARD SLED SPRINT

7-11-14

FRISBIE-FORSETH WEDDING WOD INSPIRED REMIX FROM SEPT 2013

2 TIMES THROUGH, 6 ROUNDS TOTAL, USE HEAVY ENOUGH WEIGHT FOR CHALLENGE BUT SAFE ENOUGH FOR A CARDIO PACE 

 

5 FRONT SQUAT (ROUNDS 1,4)

5 HANG CLEANS (ROUNDS 2,5)

5 SHOULDER TO OVERHEAD (ROUNDS 3,6)

 

10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND

 

BONUS: IMMEDIATELY AFTER FINISHING ABOVE WOD COMPLETE 10 STAIR RUNS

 

 

 

 

 

 

7-7-14

4 ROUNDS OF
SMALL LAP AROUND BUILDING
10 KNEE TO ELBOW
10 SOTTS PRESS
5 LITTLE BOX BIG BOX JUMPS
ONE LEGGED BACKWARDS STAIR CRAWL (ALTERNATE LEGS EACH ROUND OR HALF WAY UP)

REST

6-8 TABATA(20 SECONDS WORK 10 SECONDS REST) ROUNDS ALTERNATING BETWEEN
L-SITS AND DOUBLE UNDERS

2014 Mixed Fitness Games, 4th of July!!!!

BOYS VS GIRLS

3 SEPARATE ROUNDS FOR TIME
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS


2 SEPARATE ROUNDS FOR TIME
3 BACKWARDS STAIR CRAWLS


1 ROUND FOR TIME
20 CLEAN AND JERK 135/95




 

6-30-14

FOR TIME, 1 ROUND AT A TIME WITH REST BETWEEN, GO FOR 5 ROUNDS AND NOTE TIMES AND WEIGHT FOR FUTURE COMPARISON AND GAINS (EXAMPLE 1:12, 1:08, 1:03. 1:05, :57  OVERHEAD SQUATS @ 95LBS)

4 CHEST TO CHEST WALL CLIMB
6 PULL UPS
8 TOES TO BAR
10 OVERHEAD SQUATS

6-27-14

REMIX AND MODIFIED WOD FROM 11-4-13

WARM UP

WOD FOR TIME, 5 ROUNDS AT EACH STATION

15 WALL BALL
5 HORIZONTAL PULLUPS


5 HANG CLEANS
5 SHOULDER TO OVERHEAD (SAME BAR LOAD AS CLEANS)
__ DOUBLE UNDERS (INSERT NUMBER DEPENDING ON YOUR CURRENT LEVEL)


10 KB GOBLET SQUATS
20 FULL SIT UPS
BACKWARDS STAIR CRAWL OR PLYO BACKWARDS STAIR PUSH UPS

COOL DOWN AND MOBILITY







 



6-23-14

20 MINUTES OF.... 

1 SLED PUSH SPRINT FOR 40 YARDS
2 BEAR CRAWL SHUTTLES
4 DEADLIFT
6 HSPU

 

6-20-14

WARM UP

WOD FOR TIME, SECOND CLOCK FOR EMOTM(EVERY MINUTE ON THE MINUTE) 5 BURPEES

100 DOUBLE UNDERS OR SINGLE UNDERS
50 1 ARM DUMBELL SNATCH 50/35
50 GHD SIT UPS
50 HR PUSH UPS
50 PULL UPS
100 DOUBLE UNDERS OR SINGLE UNDERS

COOL DOWN AND MOBILITY



6-16-14

WARM UP

SKILL
5-10 MINUTES OF DOUBLE UNDERS, OR TRIPLE UNDERS. CAN BE DONE BEFORE OR AFTER WOD

WOD
5 ROUNDS, REST AS LONG AS NEEDED BETWEEN ROUNDS, KEEP TRYING TO LOWER TIME

10 CAL ROW
10 GHD
10 KB 70/53
10 PULL UPS

COOL DOWN AND MOBILITY

6-13-14

CAN BE DONE IN ANY ORDER SO LONG AS YOU MEET PRESCRIBED REPS BEFORE MOVING ON. KP REVISED 5-29-2014 @ 1315 FOR A FRIDAY THE 13TH CHIPPER 

40 SINGLE FOLLOWED BY DOUBLE UNDER
35 PUSH UP TO CRAB POSITION
30 WALL BALL 20/16
25 DOUBLE KB SWING 53/35
20 PULL UP T2B
15 BURPEE BOX JUMP 24/20
10 CLEAN AND JERK 155/105
5 SLED PUSH 25 YARDS 6x45/4x45

6-11-14

RON DEMAAGD REMIX PROGRAM

26 MINUTE AMRAP

10,11,12.... GOBLET SQUATS 70/53*
10,11,12.... KB SWINGS 53/35*
TRIBUTES
2x25 YARD SLED PUSH 3x45/2x45
1/4 MILE RUN

*10 REPS 1ST ROUND, 11 REP 2ND ROUND....

 



 



 



6-9-14

4X
1/4 MILE RUN
3,6,9,12 DEADLIFT 185/135*
3,6,9,12 BURPEE PULL UPS*

*3 REPS 1ST ROUND, 6 REPS SECOND....

BONUS 100 DB TWISTERS 12/10



6-6-14 RON DEMAAGD BWOD

FOUNDING MFA MEMBER RON DEMAAGD TURNS 49 ON SUNDAY SO WE WILL START CELEBRATION A LITTLE EARLY

26 MINUTE TIME CAP
49 REPS OF EACH, ANY ORDER, STAY WITH EXERCISE UNTIL ALL 49 REPS DONE

WALL BALL
T2B
DOUBLE KB 35/26
BENT OVER ROWS 95/65
SDHP 95/65
S2OH 95/65
CAL ROW
BOX JUMP 24/20
BURPEE
SINGLE FOLLOWED BY DOUBLE UNDER

6-2-14 JOSEPH FORSETH DESHAIS BWOD

 

THE ONE WHO SPARKED MFA TURNS 24 TODAY!!!!

3 ROUNDS
1/3 MILE RUN
6 S2OH*
2 BACKWARDS STAIR CRAWLS


BONUS
90 DOUBLE UNDERS
90 LIDELL PLANKS
90 BODYSQUATS

DOUBLE BONUS
24 MUSCLE UPS (SUB 24 PULL UPS AND 24 DIPS)


*INCREASE WEIGHT EACH SET