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
Subscribe to:
Posts (Atom)