TRICK OR TREAT...
31 MINUTE TIME CAP, ANY ORDER, BREAK UP IF NEEDED
SUBMIT AN EXERCISE OF CHOICE IN COMMENTS SECTION AND WE WILL POST AND HAVE WORKOUT COMPLETE BY HALLOWEEN. TO SUMBMIT COMMENT CLICK ON COMMENTS ON BOTTOM LEFT OF POST, ENTER COMMENT, CLICK COMMENTS AS AND SCROLL TO NAME /URL AND INPUT NAME AND LEAVE URL BLANK UNLESS YOU HAVE A WEBSITE YOU WISH TO USE, ENTER A CODE IF PROMTED THEN YOUR DONE.
31 REPS OF DEADLIFT GREATER OR EQUAL TO 185/135
31 REPS OF FRONT SQUAT 135/95
31 REPS OF CHEST TO CHEST WALL CLIMBS
31 REPS OF ROPE CLIMBS
31 REPS OF GHD SIT UPS WITH 10lb PLATE
31 REPS OF DOUBLE KB SQUAT CLEAN AND JERK 53/35
31 REPS OF BURPEES
31 REPS OF WALL BALLS 20/16
31 REPS OF STAIR RUNS
10/29/14
RON DEMAAGD
25 MINUTE AMRAP
10 WALL BALL
10 TOE TO BARS
10 T-BAR ROWS 2 PLATES/1 PLATE
10 LESNAR PUSH UPS
10 3-WAY SHOULDER PLANKS
30 DOUBLE UNDERS
25 MINUTE AMRAP
10 WALL BALL
10 TOE TO BARS
10 T-BAR ROWS 2 PLATES/1 PLATE
10 LESNAR PUSH UPS
10 3-WAY SHOULDER PLANKS
30 DOUBLE UNDERS
10-27-14
FOR TIME
EVERY 90 SECONDS ON THE 90 SECONDS WILL BE 1 ROPE CLIMB
50 FULL SIT UPS
50 HR PUSH UPS
30 KB SDHP 70/53
30 SOTTS PRESS 45
20 SQUAT CLEANS 135/95
EVERY 90 SECONDS ON THE 90 SECONDS WILL BE 1 ROPE CLIMB
50 FULL SIT UPS
50 HR PUSH UPS
30 KB SDHP 70/53
30 SOTTS PRESS 45
20 SQUAT CLEANS 135/95
10-20-14
20 MINUTE AMRAP
2 HANDSTAND KNEE TOUCH (10 SECOND HANDSTAND FOR SCALED)
10 CORE BALL PIKES
10 GHD SIT UPS
40 DOUBLE UNDERS
BACKWARDS STAIR CRAWL
*MEANS OF TRAVEL BETWEEN EXERCISES IS BY WALKING LUNGES
2 HANDSTAND KNEE TOUCH (10 SECOND HANDSTAND FOR SCALED)
10 CORE BALL PIKES
10 GHD SIT UPS
40 DOUBLE UNDERS
BACKWARDS STAIR CRAWL
*MEANS OF TRAVEL BETWEEN EXERCISES IS BY WALKING LUNGES
10-17-14
50 HANG CLEANS 135/95
EVERY TIME BAR TOUCHES GROUND PENALTY IS....
5 CHEST TO CHEST WALL CLIMBS
15 TOE TO BARS
80 BODY SQUATS
EVERY TIME BAR TOUCHES GROUND PENALTY IS....
5 CHEST TO CHEST WALL CLIMBS
15 TOE TO BARS
80 BODY SQUATS
10-13-14 OCTOBER BIRTHDAYS
MIXED FITNESS ARTIST NEW WAY OF CELEBRATING BIRTHDAYS....
ALL MIXED FITNESS ARTISTS BORN IN A MONTH WILL BE CELEBRATED ON ONE DAY
THE MIXED FITNESS ARTISTS BELOW SELECTED THEIR CHOICE EXERCISE
ANY ORDER, BREAK UP, MIX UP AS NEEDED
10-05-00 CAROLINE FORSETH 14 STAIR RUNS
10-19-79 KEVIN PENLAND 35 SNATCHES
10-20-79 TUCKER BIRCH 90 SECONDS OF L-SIT
10-24-79 MELISSA FORSETH 1979 METER ROW
ALL MIXED FITNESS ARTISTS BORN IN A MONTH WILL BE CELEBRATED ON ONE DAY
THE MIXED FITNESS ARTISTS BELOW SELECTED THEIR CHOICE EXERCISE
ANY ORDER, BREAK UP, MIX UP AS NEEDED
10-05-00 CAROLINE FORSETH 14 STAIR RUNS
10-19-79 KEVIN PENLAND 35 SNATCHES
10-20-79 TUCKER BIRCH 90 SECONDS OF L-SIT
10-24-79 MELISSA FORSETH 1979 METER ROW
Mixed Fitness Artist Kevin Penland Strongman
MFA KEVIN PENLAND COMPETED AT THE 10-11-14 BIKE BIKE WEEKEND STRONGMAN COMPETITION AND FINISHED 2ND OVERALL. CONGRATS KP!!!!
10-3-14 AND 10-10-14
FOR TIME
1000 METER ROW
20 TOE TO BARS
500 METER ROW
10 TOE TO BARS
REST AS NEEDED
6 ROUNDS
2 MINUTE TREADMILL RUN (KEEP TREADMILL RUNNING)
4 EACH SIDE SINGLE DUMBELL SHOULDER TO OVERHEAD (HEAVY DUMBELL)
1000 METER ROW
20 TOE TO BARS
500 METER ROW
10 TOE TO BARS
REST AS NEEDED
6 ROUNDS
2 MINUTE TREADMILL RUN (KEEP TREADMILL RUNNING)
4 EACH SIDE SINGLE DUMBELL SHOULDER TO OVERHEAD (HEAVY DUMBELL)
10-6-14
COMBO OF HEALOHANANI MONTGOMERY BWOD AND TABATA
3 ROUNDS OF
8 HSPU
8 ROPE PULL UPS (4+4 ALT GRIP)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG) (95 1ST ROUND, 115 2ND, 135 3RD)
REST AS NEEDED
12 TABATA ROUNDS OF
BURPEES (ROUNDS 1, 4, 7, 10)
PUSH UPS (ROUNDS 2,5,8,11)
SIT UPS (ROUNDS 3,6,9,12)
PRACTICE
MEDICINE BALL T2B (THANKS KEVIN PENLAND)
3 ROUNDS OF
8 HSPU
8 ROPE PULL UPS (4+4 ALT GRIP)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG) (95 1ST ROUND, 115 2ND, 135 3RD)
REST AS NEEDED
12 TABATA ROUNDS OF
BURPEES (ROUNDS 1, 4, 7, 10)
PUSH UPS (ROUNDS 2,5,8,11)
SIT UPS (ROUNDS 3,6,9,12)
PRACTICE
MEDICINE BALL T2B (THANKS KEVIN PENLAND)
Maria The Real Deal Andaverde
Mixed Fitness Artist and Mixed Martial Artist Maria Andaverde fights October 2nd in King of the Cage's Battle for the Belt at San Manuel Indian Bingo & Casino in Highland, California. We are proud of her and have enjoyed the time she has put in with us.
KAITLYN BEYMER BWOD
CELEBRATION OF KAITLYN BEYMER'S 20TH BIRTHDAY!!!!
BIRTHDAY 9-29-94
REMIX FROM LAST YEARS BWOD
3 BEAR CRAWL SHUTTLES
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS
BIRTHDAY 9-29-94
REMIX FROM LAST YEARS BWOD
3 BEAR CRAWL SHUTTLES
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS
CAMERON KEATING BWOD
9-22-1998 THE ATHLETIC PHENOM CAMERON KEATING WAS BORN, THIS WORKOUT CELEBRATES THAT DAY
1/4 MILE RUN
98 WALL BALL
1/4 MILE RUN
22 SQUAT CLEAN AND JERKS
22 PULL UPS
22 TOE TO BAR OR RING
1/4 MILE RUN
3 ROUNDS OF
9 PLYO PUSH UPS
22 YARD SLED PUSH
1/4 MILE RUN
BONUS: 16 OVER BAR BURPEE SQUAT CLEAN AND JERKS
1/4 MILE RUN
98 WALL BALL
1/4 MILE RUN
22 SQUAT CLEAN AND JERKS
22 PULL UPS
22 TOE TO BAR OR RING
1/4 MILE RUN
3 ROUNDS OF
9 PLYO PUSH UPS
22 YARD SLED PUSH
1/4 MILE RUN
BONUS: 16 OVER BAR BURPEE SQUAT CLEAN AND JERKS
EXERCISE DEMO WITH MEGAN CANAVAN CAMEO
THE MAN HIMSELF, CAMERON KEATING
9-19-14
MIKE DOLL INSPIRED WOD
4 ROUNDS WITH A 30 MINUTE TIME CAP (UNLESS HIS WIFE MICHELLE REMOVES)
1/4 MILE RUN
2 ROPE CLIMB
10 THRUSTERS 95/65
20 BURPEES
4 ROUNDS WITH A 30 MINUTE TIME CAP (UNLESS HIS WIFE MICHELLE REMOVES)
1/4 MILE RUN
2 ROPE CLIMB
10 THRUSTERS 95/65
20 BURPEES
9-15-14
REMIX OF THE MIXED FITNESS ARTIST CHALLENGE FROM BACK IN THE 2010 YEAR
5 ROUNDS, SAME BAR LOAD ENTIRE WOD
ROUND 1
4 FRONT SQUAT
4 BACK SQUAT
2 CHEST TO CHEST
2 PULL UPS
2 TOE TO BARS
ROUND 2
4 FRONT SQUAT
4 BACK SQUAT
4 CHEST TO CHEST
4 PULL UPS
4 TOE TO BARS
ROUND 3
4 FRONT SQUAT
4 BACK SQUAT
6 CHEST TO CHEST
6 PULL UPS
6 TOE TO BARS
ROUND 4
4 FRONT SQUAT
4 BACK SQUAT
8 CHEST TO CHEST
8 PULL UPS
8 TOE TO BARS
ROUND 5
4 FRONT SQUAT
4 BACK SQUAT
10 CHEST TO CHEST
10 PULL UPS
10 TOE TO BARS
5 ROUNDS, SAME BAR LOAD ENTIRE WOD
ROUND 1
4 FRONT SQUAT
4 BACK SQUAT
2 CHEST TO CHEST
2 PULL UPS
2 TOE TO BARS
ROUND 2
4 FRONT SQUAT
4 BACK SQUAT
4 CHEST TO CHEST
4 PULL UPS
4 TOE TO BARS
ROUND 3
4 FRONT SQUAT
4 BACK SQUAT
6 CHEST TO CHEST
6 PULL UPS
6 TOE TO BARS
ROUND 4
4 FRONT SQUAT
4 BACK SQUAT
8 CHEST TO CHEST
8 PULL UPS
8 TOE TO BARS
ROUND 5
4 FRONT SQUAT
4 BACK SQUAT
10 CHEST TO CHEST
10 PULL UPS
10 TOE TO BARS
9-12-14
EVERY MINUTE ON THE MINUTE WILL BE 3 BURPEES
100 DOUBLE UNDERS
90 BODY SQUATS
80 FULL SIT UPS
70 PUSH UPS
60 WALKING LUNGES
50 GHD SIT UPS
40 SHOULDER TO OVERHEAD 95/65
30 CLEANS 135/95
20 FRONT SQUATS 135/95
10 ROPE CLIMBS
100 DOUBLE UNDERS
90 BODY SQUATS
80 FULL SIT UPS
70 PUSH UPS
60 WALKING LUNGES
50 GHD SIT UPS
40 SHOULDER TO OVERHEAD 95/65
30 CLEANS 135/95
20 FRONT SQUATS 135/95
10 ROPE CLIMBS
9-8-14
FOR TIME
60 THRUSTERS 95/65
EVERY TIME YOU SET BAR DOWN BEFORE 60 REPS IS MET THE PENALTY IS
15 PULL UPS
15 GHD SIT UPS
60 DOUBLE UNDERS
60 THRUSTERS 95/65
EVERY TIME YOU SET BAR DOWN BEFORE 60 REPS IS MET THE PENALTY IS
15 PULL UPS
15 GHD SIT UPS
60 DOUBLE UNDERS
9-5-14
CROSSFIT MANHATTAN KANSAS http://crossfitmanhattankansas.blogspot.com/
FROM MY HOMEGIRL MEGAN JOHN AT CROSSFIT MANHATTAN KANSAS WE HAVE THE "PECKISH PUNY PILGRIMS"
1000 METER ROW
15 PUSH UPS
750 METER ROW
30 PUSH UPS
500 METER ROW
45 PUSH UPS
250 METER ROW
60 PUSH UPS
THEN WE FINISH UP WITH A MIXED FITNESS ARTIST 15 MINUTE AMRAP OF...
30 DOUBLE UNDERS
10 GHD SIT UPS
1,2,3,4.... SQUAT CLEAN AND JERK 135/95
FROM MY HOMEGIRL MEGAN JOHN AT CROSSFIT MANHATTAN KANSAS WE HAVE THE "PECKISH PUNY PILGRIMS"
1000 METER ROW
15 PUSH UPS
750 METER ROW
30 PUSH UPS
500 METER ROW
45 PUSH UPS
250 METER ROW
60 PUSH UPS
THEN WE FINISH UP WITH A MIXED FITNESS ARTIST 15 MINUTE AMRAP OF...
30 DOUBLE UNDERS
10 GHD SIT UPS
1,2,3,4.... SQUAT CLEAN AND JERK 135/95
9-3-14
RON DEMAAGD 25 MINUTE AMRAP
10 WALL BALL
10 T2B
10 DIPS
10 BAR CURLS
40 DU'S
1 BACKWARDS STAIR CRAWL
10 WALL BALL
10 T2B
10 DIPS
10 BAR CURLS
40 DU'S
1 BACKWARDS STAIR CRAWL
LABOR DAY MFA
MEET AT EVERYDAY FITNESS AT 10:00
GROUP EXERCISES AND REPS SO DO YOUR PART TO GET THOSE REPS IN
10,000 METER ROW
1,500 DOUBLE UNDERS
750 THRUSTERS 95/65
750 PUSH UPS
500 GHD SIT UPS
500 HANG CLEANS 135/95
400 PULL UPS
300 BURPEES
300 BOX JUMPS
150 STAIR RUNS
GROUP EXERCISES AND REPS SO DO YOUR PART TO GET THOSE REPS IN
10,000 METER ROW
1,500 DOUBLE UNDERS
750 THRUSTERS 95/65
750 PUSH UPS
500 GHD SIT UPS
500 HANG CLEANS 135/95
400 PULL UPS
300 BURPEES
300 BOX JUMPS
150 STAIR RUNS
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