KAITLYN BEYMER BWOD

CELEBRATION OF  KAITLYN BEYMER'S 20TH BIRTHDAY!!!!
BIRTHDAY 9-29-94
REMIX FROM LAST YEARS BWOD

3 BEAR CRAWL SHUTTLES

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS



CAMERON KEATING BWOD

9-22-1998 THE ATHLETIC PHENOM CAMERON KEATING WAS BORN, THIS WORKOUT CELEBRATES THAT DAY

1/4 MILE RUN

98 WALL BALL

1/4 MILE RUN

22 SQUAT CLEAN AND JERKS
22 PULL UPS
22 TOE TO BAR OR RING

1/4 MILE RUN

3 ROUNDS OF
9 PLYO PUSH UPS
22 YARD SLED PUSH

1/4 MILE RUN

BONUS: 16 OVER BAR BURPEE SQUAT CLEAN AND JERKS

EXERCISE DEMO WITH MEGAN CANAVAN CAMEO

THE MAN HIMSELF, CAMERON KEATING 

9-19-14

MIKE DOLL INSPIRED WOD

4 ROUNDS WITH A 30 MINUTE TIME CAP (UNLESS HIS WIFE MICHELLE REMOVES)

1/4 MILE RUN
2 ROPE CLIMB
10 THRUSTERS 95/65
20 BURPEES

9-15-14

REMIX OF THE MIXED FITNESS ARTIST CHALLENGE FROM BACK IN THE 2010 YEAR

5 ROUNDS, SAME BAR LOAD ENTIRE WOD

ROUND 1
4 FRONT SQUAT
4 BACK SQUAT
2 CHEST TO CHEST
2 PULL UPS
2 TOE TO BARS

ROUND 2
4 FRONT SQUAT
4 BACK SQUAT
4 CHEST TO CHEST
4 PULL UPS
4 TOE TO BARS

ROUND 3
4 FRONT SQUAT
4 BACK SQUAT
6 CHEST TO CHEST
6 PULL UPS
6 TOE TO BARS

ROUND 4
4 FRONT SQUAT
4 BACK SQUAT
8 CHEST TO CHEST
8 PULL UPS
8 TOE TO BARS

ROUND 5
4 FRONT SQUAT
4 BACK SQUAT
10 CHEST TO CHEST
10 PULL UPS
10 TOE TO BARS



9-12-14

EVERY MINUTE ON THE MINUTE WILL BE 3 BURPEES

100 DOUBLE UNDERS
90 BODY SQUATS
80 FULL SIT UPS
70 PUSH UPS
60 WALKING LUNGES
50 GHD SIT UPS
40 SHOULDER TO OVERHEAD 95/65
30 CLEANS 135/95
20 FRONT SQUATS 135/95
10 ROPE CLIMBS

9-8-14

FOR TIME

60 THRUSTERS 95/65

EVERY TIME YOU SET BAR DOWN BEFORE 60 REPS IS MET THE PENALTY IS

15 PULL UPS
15 GHD SIT UPS
60 DOUBLE UNDERS

9-5-14

CROSSFIT MANHATTAN KANSAS http://crossfitmanhattankansas.blogspot.com/

FROM MY HOMEGIRL MEGAN JOHN AT CROSSFIT MANHATTAN KANSAS WE HAVE THE "PECKISH PUNY PILGRIMS"

1000 METER ROW
15 PUSH UPS
750 METER ROW
30 PUSH UPS
500 METER ROW
45 PUSH UPS
250 METER ROW
60 PUSH UPS

THEN WE FINISH UP WITH A MIXED FITNESS ARTIST 15 MINUTE AMRAP OF...

30 DOUBLE UNDERS
10 GHD SIT UPS
1,2,3,4.... SQUAT CLEAN AND JERK 135/95

9-3-14

RON DEMAAGD 25 MINUTE AMRAP

10 WALL BALL
10 T2B
10 DIPS
10 BAR CURLS
40 DU'S
1 BACKWARDS STAIR CRAWL

LABOR DAY MFA

MEET AT EVERYDAY FITNESS AT 10:00

GROUP EXERCISES AND REPS SO DO YOUR PART TO GET THOSE REPS IN

10,000 METER ROW

1,500 DOUBLE UNDERS

750 THRUSTERS 95/65
750 PUSH UPS

500 GHD SIT UPS
500 HANG CLEANS 135/95

400 PULL UPS

300 BURPEES

300 BOX JUMPS

150 STAIR RUNS