(3) 5 MINUTE ROUNDS, 1 MINUTE AT EACH STATION, REST 1 MINUTE BETWEEN ROUNDS
ROW MACHINE
BOX JUMPS 20"
SHOULDER TO OVERHEAD 65lbs
KB SDHP 53
BURPEE PULL UP T2B
ALL BOX HEIGHT AND WEIGHTS EQUAL THIS TIME
12-29-14
RUN TO SEQUOIA
30 INDIVIDUAL PICNIC TABLE BOX JUMPS (EACH TABLE ONLY ONCE)
30 INDIVDUAL PICNIC TABLE HURDLES
30 INDIVIDUAL PICNIC TABLE HOP OVERS
10 WALL JUMP OVERS
2 GAP JUMPS
4 STAIR SHIMMYS
2 BACKWARDS AMPHITHEATRE CRAWLS
2 CIRCLE BENCH LOOPS (ONE FORWARD, ONE BACKWARDS)
RUN BACK
30 INDIVIDUAL PICNIC TABLE BOX JUMPS (EACH TABLE ONLY ONCE)
30 INDIVDUAL PICNIC TABLE HURDLES
30 INDIVIDUAL PICNIC TABLE HOP OVERS
10 WALL JUMP OVERS
2 GAP JUMPS
4 STAIR SHIMMYS
2 BACKWARDS AMPHITHEATRE CRAWLS
2 CIRCLE BENCH LOOPS (ONE FORWARD, ONE BACKWARDS)
RUN BACK
12-22-14
PART 1
TREADMILL RUN
MINUTES 0-5 @ 6 MPH
MINUTES 5-10 @ 7 MPH
MINUTES 10-15 @ 8 MPH
30 BURPEE PENALTY IF YOU WERE UNABLE TO DO TREADMILL PORTION
PART 2
10-8-6-4-2 REPS OF
PULL UPS
PUSH UPS
KB SWING 70/53
GHD SIT UPS
BONUS
3 BAR PULL OVERS
TREADMILL RUN
MINUTES 0-5 @ 6 MPH
MINUTES 5-10 @ 7 MPH
MINUTES 10-15 @ 8 MPH
30 BURPEE PENALTY IF YOU WERE UNABLE TO DO TREADMILL PORTION
PART 2
10-8-6-4-2 REPS OF
PULL UPS
PUSH UPS
KB SWING 70/53
GHD SIT UPS
BONUS
3 BAR PULL OVERS
12-19-14
KP FRIDAY
30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED
50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75
BREAK OR MIX UP AS NEEDED
50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75
CHRISTMAS ABBOTT PISTOL DEMO
12-12-14
KP FRIDAY
10 MINUTE CAP
1000 METER ROW
50 THRUSTERS 45/35
30 PULL UPS
THEN AFTER 10 MINUTES
2 ROUNDS OF
4 SQUAT CLEAN THRUSTERS 155/135/95
20 ALT KB SNATCH 53/35
50 DOUBLE UNDERS
10 MINUTE CAP
1000 METER ROW
50 THRUSTERS 45/35
30 PULL UPS
THEN AFTER 10 MINUTES
2 ROUNDS OF
4 SQUAT CLEAN THRUSTERS 155/135/95
20 ALT KB SNATCH 53/35
50 DOUBLE UNDERS
12-10-14
RON DEMAAGD 25 MINUTE AMRAP
10 PULL UPS
15 HR PUSH UPS
10 BAR CURLS
10 DIPS
20 FULL SIT UPS
5 STAIR RUNS
10 PULL UPS
15 HR PUSH UPS
10 BAR CURLS
10 DIPS
20 FULL SIT UPS
5 STAIR RUNS
12-8-14
15 MINUTE SKILL/TECHNIQUE PACE
COMPLEX (DONT LET GO OF BAR UNTILL ALL 5 DONE)
DEADLIFT
SQUAT CLEAN
FRONT SQUAT(2 SECOND PAUSE AT BOTTOM)
PUSH PRESS
SPLIT JERK (2 SECOND PAUSE AT LOAD)
REST
15 MINUTE CARDIO PACE
30-60 SECOND TREADMILL SPRINTS
COMPLEX (DONT LET GO OF BAR UNTILL ALL 5 DONE)
DEADLIFT
SQUAT CLEAN
FRONT SQUAT(2 SECOND PAUSE AT BOTTOM)
PUSH PRESS
SPLIT JERK (2 SECOND PAUSE AT LOAD)
REST
15 MINUTE CARDIO PACE
30-60 SECOND TREADMILL SPRINTS
12-3-14
EVERY MINUTE ON THE MINUTE DO ASSIGNED REPS. WORK OUT ENDS WHEN ASSIGNED REPS ARE NOT MET WITHIN THE MINUTE
MINUTE 0-1
10 DOUBLE UNDERS
1 SQUAT CLEAN 145/110
MINUTE 1-2
20 DOUBLE UNDERS
2 SQUAT CLEAN 145/110
MINUTE 2-3
30 DOUBLE UNDERS
3 SQUAT CLEAN 145/110
AND SO ON....
MINUTE 0-1
10 DOUBLE UNDERS
1 SQUAT CLEAN 145/110
MINUTE 1-2
20 DOUBLE UNDERS
2 SQUAT CLEAN 145/110
MINUTE 2-3
30 DOUBLE UNDERS
3 SQUAT CLEAN 145/110
AND SO ON....
Lori Forseth SMF Cameo
LORI FORSETH MAKES A CAMEO AND AFTER DOING 2014 ALT VERSION BUSTED OUT SOME MUSCLE UPS
11-30-14 @ 10:30AM
SMF Tribute Workout
30 MINUTE AMRAP (As Many Rounds As Possible)
11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS
11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES
2014 ALT VERSION: 11 LIFTS OF CHOICE, 30 ABS OF CHOICE, 84 JUMP ROPE OF CHOICE
TYPE OF LIFTS , ABS, AND JUMPROPE CAN CHANGE AFTER EACH 111-30-84 REPS
11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS
11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES
2014 ALT VERSION: 11 LIFTS OF CHOICE, 30 ABS OF CHOICE, 84 JUMP ROPE OF CHOICE
TYPE OF LIFTS , ABS, AND JUMPROPE CAN CHANGE AFTER EACH 111-30-84 REPS
Samuel McThadeus Forseth
11-30-1984
LORI FORSETH MAKES A CAMEO AND AFTER DOING 2014 ALT VERSION BUSTED OUT SOME MUSCLE UPS
11-24-14
ZOEY F-D
14 MINUTE AMRAP
11 3 WAY SHOULDER PLANKS
24 FULL SIT UPS
25, 50, 75... DOOUBLE UNDERS
11-21-14
KP FRIDAY
WOD, FROM CROSSFIT GAMES....
FOR TIME
RX = 115lbs MEN, 85lbs WOMEN, & NO ASSISTSANCE ON BARS
8 DEADLIFT
7 CLEANS
6 SNATCH
8 PULL UPS
7 CHEST TO BAR PULL UPS
6 BAR MUSCLE UPS
6 DEADLIFT
5 CLEANS
4 SNATCH
6 PULL UPS
5 CHEST TO BAR PULL UPS
4 BAR MUSCLE UPS
4 DEADLIFT
3 CLEANS
2 SNATCH
4 PULL UPS
3 CHEST TO BAR PULL UPS
2 BAR MUSCLE UPS
CONGRATS TO MICHELLE DOLL FOR FIRST MUSCLE UP!
11-17-14
PARTNER WOD, 1ST PERSON GOES AND PARTNER IMMEDIATELY FOLLOWS ONCE FIRST PERSON IS DONE WITH DOUBLE UNDERS. RECORD TIME AND THEN SWITCH PARTNERS AND DO AGAIN. 3-4 ROUNDS?
8 KB SWING 70/53
8 KB SDHP 70/53
8 GOBLET SQUATS 70/53
24 CALORIE ROW
48 DOUBLE UNDERS
8 KB SWING 70/53
8 KB SDHP 70/53
8 GOBLET SQUATS 70/53
24 CALORIE ROW
48 DOUBLE UNDERS
11-14-14
FINALLY....THE KP FRIDAY HAS COME BACK.... HOME
KP MODIFIED A CHRIS SPEALER WOD FOR THIS
21-15-9 PUSH JERKS 155/115
42-30-18 GHD SIT UPS
KP MODIFIED A CHRIS SPEALER WOD FOR THIS
21-15-9 PUSH JERKS 155/115
42-30-18 GHD SIT UPS
11-12-14
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
10 WALL BALLS
10 T2B
10 BAR CURLS
10 DIPS
40 DU'S
1 STAIR CRAWL
25 MINUTE AMRAP
10 WALL BALLS
10 T2B
10 BAR CURLS
10 DIPS
40 DU'S
1 STAIR CRAWL
11-10-14
6 ROUNDS
4 DEADLIFT (ADD WEIGHT EACH TIME)
14 GHD SIT UPS
100 YARD SPRINT
POST WEIGHT DURING 6 ROUNDS OF DEADLIFT TO COMMENTS
4 DEADLIFT (ADD WEIGHT EACH TIME)
14 GHD SIT UPS
100 YARD SPRINT
POST WEIGHT DURING 6 ROUNDS OF DEADLIFT TO COMMENTS
11-7-14
30 MINUTES OF....
100 YARD SLED COMBO #45 ON FRONT SLED AND #25 ON BACK SLED
1 ROPE CLIMB
1,2,3... SQUAT CLEAN 135/95
100 YARD SLED COMBO #45 ON FRONT SLED AND #25 ON BACK SLED
1 ROPE CLIMB
1,2,3... SQUAT CLEAN 135/95
11-5-14
RON DEMAAGD
1/4 MILE RUN
4 C2C, 8 THRUSTERS, 16 HRPU
1/4 MILE RUN
4 HSPU, 8 PULL UPS, 16 GHD'S
1/4 MILE RUN
5 KB SWINGS, 10 T2B, 20 OH PLATE SPINS
1/4 MILE RUN
1/4 MILE RUN
4 C2C, 8 THRUSTERS, 16 HRPU
1/4 MILE RUN
4 HSPU, 8 PULL UPS, 16 GHD'S
1/4 MILE RUN
5 KB SWINGS, 10 T2B, 20 OH PLATE SPINS
1/4 MILE RUN
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