2014 CROSSIFT GAMES OPEN 14.1 WOD WILL BE DONE BY THE MIXED FITNESS ARTISTS. IT IS THE SAME WOD THEY DID BACK IN 2011 FOR THE 1ST OPEN WOD
10 MINUTE AMRAP
30 DOUBLE UNDERS
15 POWER SNATCH 75/55
RECORD YOUR RESULTS AND RE DO LATER TO CHECK PROGRESS
MELISSA FORSETH 321 REPS
2-26-14
RON DEMAAGD MID WEEK MUTHA
26 MMINUTE AMRAP
40 DOUBLE UNDERS
20 LESNAR PUSH UPS
20 GROUND UP ROWS
TRIBUTES
15 BALL TO WALLS
15 BALL ROLL PUSH UPS
15 BENT OVER ROWS
15 FULL SIT UPS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 BARBELL SIT UPS
26 MMINUTE AMRAP
40 DOUBLE UNDERS
20 LESNAR PUSH UPS
20 GROUND UP ROWS
TRIBUTES
15 BALL TO WALLS
15 BALL ROLL PUSH UPS
15 BENT OVER ROWS
15 FULL SIT UPS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 BARBELL SIT UPS
PROGRAMMING
A GOOD SAMPLE FOR A MFA TO WRITE IN THEIR PROGRAMMING COULD BE....
WARM UP
STRENGTH/SKILL
WOD OR METCON
CORE
COOL DOWN/MOBILITY
WARM UP
STRENGTH/SKILL
WOD OR METCON
CORE
COOL DOWN/MOBILITY
2-24-14
WARM UP
STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS
MUSCLE UP
HSPU
METCON
2 ROUNDS FOR TIME
10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE
CORE
MAX PLANK IMMEDIATLY AFTER FINISHING METCON
COOL DOWN AND MOBILITY
STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS
MUSCLE UP
HSPU
METCON
2 ROUNDS FOR TIME
10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE
CORE
MAX PLANK IMMEDIATLY AFTER FINISHING METCON
COOL DOWN AND MOBILITY
2-21-14
WARM UP
STRENGTH, SKILL, CARDIO, CORE, METCON
20-30 MINUTE AMRAP
1/4 MILE RUN
10 PULL UPS
10 THRUSTERS 95/65
TABATA
HR PUSH UPS
FULL SIT UPS
TWISTERS
STORM CRUNCHES
10 KB SWINGS 70/53
COOL DOWN AND MOBILITY
STRENGTH, SKILL, CARDIO, CORE, METCON
20-30 MINUTE AMRAP
1/4 MILE RUN
10 PULL UPS
10 THRUSTERS 95/65
TABATA
HR PUSH UPS
FULL SIT UPS
TWISTERS
STORM CRUNCHES
10 KB SWINGS 70/53
COOL DOWN AND MOBILITY
2-17-14
GYM WAS CLOSED FOR PLUMBING SO MIXED FITNESS ARTISTS MET AT SEQUOIA MIDDLE SCHOOL FOR MAKE SHIFT WORKOUT.
“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” C.D.
WARM UP
STRENGTH AND SKILL
CLEAN AND JERK 10-6-3-1-1
CARDIO CORE
4 ROUNDS OF
1/4 MILE RUN
10 KB SWING 70/53
10 PUSH UPS
10 MEDICINE BALL SLAMS 14/10
30 BODY SQUATS
METCON
100 YARD SLED PULL 70/45
COOL DOWN AND MOBILITY
“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” C.D.
WARM UP
STRENGTH AND SKILL
CLEAN AND JERK 10-6-3-1-1
CARDIO CORE
4 ROUNDS OF
1/4 MILE RUN
10 KB SWING 70/53
10 PUSH UPS
10 MEDICINE BALL SLAMS 14/10
30 BODY SQUATS
METCON
100 YARD SLED PULL 70/45
COOL DOWN AND MOBILITY
2-14-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
4 ROUNDS
5 CHEST TO BAR PULL UPS
5 FRONT SQUATS
6 TABATA TWISTERS
50 SINGLE JUMP ROPE
2 STAIR RUNS
5 CHEST TO BAR PULL UPS
5 FRONT SQUATS
6 TABATA TWISTERS
50 SINGLE JUMP ROPE
2 STAIR RUNS
COOL DOWN AND MOBILITY
2-12-14
RON DEMAAGD MIDWEEK SPECIAL
WARM UP
STRENGTH, SKILL, CARDIO, METCON, CORE
60 DOUBLE UNDERS
30 SDHP
30 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
40 DOUBLE UNDERS
20 PULL UPS
20 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
20 DOUBLE UNDERS
10 GOBLET SQUATS
10 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
COOL DOWN AND MOBILITY
WARM UP
STRENGTH, SKILL, CARDIO, METCON, CORE
60 DOUBLE UNDERS
30 SDHP
30 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
40 DOUBLE UNDERS
20 PULL UPS
20 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
20 DOUBLE UNDERS
10 GOBLET SQUATS
10 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL
COOL DOWN AND MOBILITY
2-10-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
5 CHEST TO CHEST
10 T2B
10 KB SWING
10 GHD
5 OVER BAR BURPEES
5 STAIR RUNS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
5 CHEST TO CHEST
10 T2B
10 KB SWING
10 GHD
5 OVER BAR BURPEES
5 STAIR RUNS
COOL DOWN AND MOBILITY
2-7-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
50 DOUBLE UNDERS
4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS
50 DOUBLE UNDERS
4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS
50 DOUBLE UNDERS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
50 DOUBLE UNDERS
4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS
50 DOUBLE UNDERS
4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS
50 DOUBLE UNDERS
COOL DOWN AND MOBILITY
1-27-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
30 MINUTE AMRAP
1/4 MILE RUN
15 T2B (TOE TO BARS)
7 S2OH (SHOULDER TO OVERHEAD)
15 DOUBLE COUNT BICYCLE CRUNCHES
7 SHOWTIME PLANK PUSH UPS
15 GHD
7 GOBLET SQUATS
TRIBUTES
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CARDIO, CORE
30 MINUTE AMRAP
1/4 MILE RUN
15 T2B (TOE TO BARS)
7 S2OH (SHOULDER TO OVERHEAD)
15 DOUBLE COUNT BICYCLE CRUNCHES
7 SHOWTIME PLANK PUSH UPS
15 GHD
7 GOBLET SQUATS
TRIBUTES
COOL DOWN AND MOBILITY
1-24-14 JOEL FORSETH BWOD
REPEAT OF 1-24-13 JOEL FORSETH BWOD
WARM UP
WARM UP
STRENGTH, SKILL, METCON, CORE
5 MUSCLE UPS, 24 BOX JUMPS(30" BOX), 72 DOUBLE UNDERS
4 MUSCLE UPS, 24 SNATCH SQUATS, 72 DOUBLE UNDERS
3 MUSCLE UPS, 24 GHD WITH TWIST ON WAY DOWNS, 72 DOUBLE UNDERS
2 MUSCLE UPS, 24 DUMBELL PUSHUP TO SIDE PLANKS, 72 DOUBLE UNDERS
1 MUSCLE UP, 24 ROLLBACK KB SDHP, 72 DOUBLE UNDERS
DEMO FUTURE ADVANCED MOVEMENTS FOR THE 24 REP EXERCISES
DEMO FUTURE ADVANCED MOVEMENTS FOR THE 24 REP EXERCISES
COOL DOWN AND MOBILITY
1-20-14
WARM UP
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
ANY ORDER, BREAK UP IF OR AS NEEDED
5 ROPE CLIMBS
5 BACKWARDS STAIR CRAWLS
30 GHD
30 OH PLATE BOX JUMPS 25/10
30 ROLLBACK BURPEES
30 HANG CLEANS 135/95
60 BALL TO WALL 20/16
300 DOUBLE UNDERS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
ANY ORDER, BREAK UP IF OR AS NEEDED
5 ROPE CLIMBS
5 BACKWARDS STAIR CRAWLS
30 GHD
30 OH PLATE BOX JUMPS 25/10
30 ROLLBACK BURPEES
30 HANG CLEANS 135/95
60 BALL TO WALL 20/16
300 DOUBLE UNDERS
COOL DOWN AND MOBILITY
1-13-14
WARM UP
STRENGTH AND SKILL
ARTISTS CHOICE EXERCISE, NUMBER OF SETS, AND REPS OF
OLYMPIC LIFT
BODYWEIGHT EXERCISE
METCON
15 MINUTE AMRAP
5 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
10 KB SDHP 70/53
20 SINGLE FOLLOWED BY A DOUBLE UNDER
CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOWS
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SIT
COOL DOWN AND MOBILITY
STRENGTH AND SKILL
ARTISTS CHOICE EXERCISE, NUMBER OF SETS, AND REPS OF
OLYMPIC LIFT
BODYWEIGHT EXERCISE
METCON
15 MINUTE AMRAP
5 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
10 KB SDHP 70/53
20 SINGLE FOLLOWED BY A DOUBLE UNDER
CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOWS
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SIT
COOL DOWN AND MOBILITY
1-10-14
WARM UP
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
START AT BEGINNING AND DO 1ST EXERCISE, THEN 1ST AND 2ND, THEN 1ST 2ND AND 3RD, THEN 1ST, 2ND, 3RD, 4TH....
20 BICYCLE CRUNCHES
10 PUSH UPS
15 BALL TO WALLS
25 DOUBLE UNDERS
15 KB SWINGS 53/44
10 STAIR RUNS
20 1 ARM DUMBELL SNATCH (10 EACH SIDE) 80/50
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
START AT BEGINNING AND DO 1ST EXERCISE, THEN 1ST AND 2ND, THEN 1ST 2ND AND 3RD, THEN 1ST, 2ND, 3RD, 4TH....
20 BICYCLE CRUNCHES
10 PUSH UPS
15 BALL TO WALLS
25 DOUBLE UNDERS
15 KB SWINGS 53/44
10 STAIR RUNS
20 1 ARM DUMBELL SNATCH (10 EACH SIDE) 80/50
COOL DOWN AND MOBILITY
12-30-13
WARM UP
STRENGTH, SKILL, METCON, CORE
45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.
DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.
DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS
COOL DOWN AND MOBILITY
12-26-13
WARM UP
STRENGTH, SKILLL METCON, CORE
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....
1. 20 FULL SIT UPS
2. 20 DOUBLE UNDERS
3. 5 KB SWINGS 70/53
4. 5 BOX JUMPS
5. 5 BURPEES
6. 5 CLEANS 115/75
7. 5 DIVER PUSH UPS
8. 5 HORIZONTAL PULL UPS
9. 10 GHD
10. 10 TOE TO BARS
11. 10 CHEST TO CHESTS
12. 10 STAIR RUNS
COOL DOWN AND MOBILITY
STRENGTH, SKILLL METCON, CORE
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....
1. 20 FULL SIT UPS
2. 20 DOUBLE UNDERS
3. 5 KB SWINGS 70/53
4. 5 BOX JUMPS
5. 5 BURPEES
6. 5 CLEANS 115/75
7. 5 DIVER PUSH UPS
8. 5 HORIZONTAL PULL UPS
9. 10 GHD
10. 10 TOE TO BARS
11. 10 CHEST TO CHESTS
12. 10 STAIR RUNS
COOL DOWN AND MOBILITY
12-20-13
WARM UP
STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED
100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS
COOL DOWN AND MOBILITY
STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED
100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS
COOL DOWN AND MOBILITY
12-18-13
WARM UP
STRENGTH, SKILL, METCON, CORE
15 MINUTE AMRAP
3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
15 MINUTE AMRAP
3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS
COOL DOWN AND MOBILITY
12-16-13
WARM UP
STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND
BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND
BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS
COOL DOWN AND MOBILITY
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