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
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
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
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
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
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
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
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
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
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
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
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)
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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