12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
8-29-14
REMIX OF CHE STEDMAN BWOD
12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
8-27-14
RON DEMAAGD 25 MINUTE AMRAP
10 3 WAY SHOULDER PLANKS
10 PUSH UP TO CRAB
10 "T" BAR ROW
30 KB TWISTERS
5 STAIR RUNS
10 3 WAY SHOULDER PLANKS
10 PUSH UP TO CRAB
10 "T" BAR ROW
30 KB TWISTERS
5 STAIR RUNS
8-25-14
40 PULL UPS
60 PUSH UPS
100 BACK SQUATS 135/95
* 1/4 MILE RUN
ONCE PULL UPS BROKEN GO TO PUSH UPS
ONCE PUSH UPS BROKEN GO TO BACK SQUATS
ONCE BACK SQUATS BROKEN GO TO 1/4 MILE RUN
EXAMPLE....
30 PULL UPS, 40 PUSH UPS, 34 SQUATS, 1/4 MILE RUN
10, PULL UPS, 20, PUSH UPS, 38 SQUATS, 1/4 MILE RUN
38 SQUATS, 1/4 MILE RUN
GOAL IS TO RUN AS FEW LAPS AS POSSIBLE
60 PUSH UPS
100 BACK SQUATS 135/95
* 1/4 MILE RUN
ONCE PULL UPS BROKEN GO TO PUSH UPS
ONCE PUSH UPS BROKEN GO TO BACK SQUATS
ONCE BACK SQUATS BROKEN GO TO 1/4 MILE RUN
EXAMPLE....
30 PULL UPS, 40 PUSH UPS, 34 SQUATS, 1/4 MILE RUN
10, PULL UPS, 20, PUSH UPS, 38 SQUATS, 1/4 MILE RUN
38 SQUATS, 1/4 MILE RUN
GOAL IS TO RUN AS FEW LAPS AS POSSIBLE
8-22-14
4 ROUNDS
10 GHD
8 KB SWING
5 ROUNDS, REST BETWEEN, ADJUST WEIGHT UP/DOWN AS NEEDED
5 DEADLIFT
4 ROUNDS
100 YARD SLED PULL SPRINT
8 BAR DIPS (USE BAR PULL OVER TO LOAD)
10 GHD
8 KB SWING
5 ROUNDS, REST BETWEEN, ADJUST WEIGHT UP/DOWN AS NEEDED
5 DEADLIFT
4 ROUNDS
100 YARD SLED PULL SPRINT
8 BAR DIPS (USE BAR PULL OVER TO LOAD)
CHE STEDMAN BIRTHDAY BWOD
MON 8-18-14 WE CELEBRATE 8-16-1971 BORN MFA CHE STEDMANS 43RD BIRTHDAY!!!!
INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS
AS A GROUP
1971 DOUBLE UNDERS
43 BACKWARDS STAIR CRAWLS
43 100 YARD SLED PULLS
OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!
INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS
AS A GROUP
1971 DOUBLE UNDERS
43 BACKWARDS STAIR CRAWLS
43 100 YARD SLED PULLS
OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!
HEALOHANANI MONTGOMERY BWOD
MIXEDFITNESSARTIST.COM CELEBRATES AUGUST 13TH BORN HEALOHANANI MONTGOMERY'S BIRTHDAY ON FRIDAY AUGUST 15TH WITH
38 MINUTE AMRAP
8 HSPU
8 ROPE PULL UPS (4+4 ALT ARM)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG)
38 YARD SLED PUSH
38 MINUTE AMRAP
8 HSPU
8 ROPE PULL UPS (4+4 ALT ARM)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG)
38 YARD SLED PUSH
KELLY HUFFORD 29TH BWOD
MIXED FITNESS ARTIST KELLY HUFFORD TURNES 29 ON THE 12TH SO WE HAVE A BIRTHDAY WORKOUT PLANNED FOR HER ON 8-11-14
29 FULL SIT UPS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
85 DOUBLE UNDERS
BONUS: 29 BURPEE PENALY IF UNABLE TO DO 85 DOUBLE UNDERS UNBROKEN
29 FULL SIT UPS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
85 DOUBLE UNDERS
BONUS: 29 BURPEE PENALY IF UNABLE TO DO 85 DOUBLE UNDERS UNBROKEN
8-8-14
VICTOR BARON CHOICE FOR REMIX OF OLD WOD FROM 8-9-12
CARDIO PACE THROUGH ALL WITH SKILL AND TECHNIQUE PACE AT 6 SPLIT JERKS, ALSO ATTEMPT GOING UP IN WEIGHT EACH TIME YOU REACH THE 6 SPLIT JERK STATIONS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
BONUS
18 MORE SPLIT JERKS, BROKEN INTO VARIOUS REPS AND ADDING WEIGHT
CARDIO PACE THROUGH ALL WITH SKILL AND TECHNIQUE PACE AT 6 SPLIT JERKS, ALSO ATTEMPT GOING UP IN WEIGHT EACH TIME YOU REACH THE 6 SPLIT JERK STATIONS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
BONUS
18 MORE SPLIT JERKS, BROKEN INTO VARIOUS REPS AND ADDING WEIGHT
8-4-14
MELISSA FORSETH CHOICE FOR OLD WOD REPEAT AS WE HIT A SEGMENT OF EACH EVENT FROM 4TH OF JULY 2014 MIXED FITNESS GAMES
20 MINUTES OF
1 BACKWARDS STAIR CRAWL, 5 CLEAN AND JERKS, HEAD OUTSIDE FOR 20 BODY SQUATS, 10 PUSH UPS, 50 YARD SLED PUSH SPRINT 90/70
20 MINUTES OF
1 BACKWARDS STAIR CRAWL, 5 CLEAN AND JERKS, HEAD OUTSIDE FOR 20 BODY SQUATS, 10 PUSH UPS, 50 YARD SLED PUSH SPRINT 90/70
8-1-14
1/4 MILE RUN
24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS
1/4 MILE RUN
24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS
1/4 MILE RUN
24 OVER BAR DIPS
24 BURPEES
1/4 MILE RUN
24 STAIR RUNS
TUCKER BIRCH 5-28-13 CHOICE FOR REVISTING OF AN OLD WOD
CHE STEDMAN WAS ONLY MIXED FITNESS ARTIST TO HAVE EVER FINISHED, SO FAR
SEE IF YOU CAN FINISH IN 24 MINUTES
1/4 MILE RUN
24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS
1/4 MILE RUN
24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS
1/4 MILE RUN
24 OVER BAR DIPS
24 BURPEES
1/4 MILE RUN
24 STAIR RUNS
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